Skill Work
Squat Complex
ohs - 5x2
front squat 4x2
back squat 3x2
WOD
14 min amrap
14 s2oh 95/65
7 lateral burpee barbell jump over
14 RKBS
7 box jumps
Thursday 2/9/2022
Skill Work
Squat Complex
15 front - light
2x5 front heavy
15 back - light
2x5 back - heavy
WOD
10RFT
25 du
5 pull ups
5 t2b
5 hspu
Monday 2/6/2023
Warmup
3x3 ohs
2x3 snatch balance
1 hg pull + 1 hg snatch
Skill Work
Oly work
Hang Snatch
build to moderate heavy
Power Clean
build to moderate heavy
Finish with 2x3 clean pulls 110% of today
EMOM
20 min emom
5 cluster 135/95, 185/115
Row 10/8, 12/9
15 RKBS 53/35, 62/44
15 hRpu
40 DU
Saturday 2/4/2023
PARTNER WOD
3 person teams
90 Box Jumps 30/24
90 Pull Ups CTB
30 Row
90 Kettlebell Swings 70/53
90 DB Squats 50/35
30 Row
90 Toes to Ring
90 Ball Slam
30 Row
90 DB Snatch
90 Wall Balls
30 Row
90 Push Ups
90 weighted turkish situps 45/25
30 Row