Warmup
row 500/400m
pvc/barbell
3x3 ohs
3x3 sn balance
hang snatch pull
hang snatch high / outside
muscle snatch
hang snatch + snatch from floor
Skill Work
Snatch
2EMOM
3-3-2-2-2
*keep building
*stage weights next to your bar to save time
WOD EMOM
Death by Power Clean
20emon
Strength / Skill
Strict Press
15 min to build to moderate 1 rm then x2
PARTNER WOD
5 RFT - split evenly
10 Strict Press 70%
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Warmup
AMRAP 7
5 cal bike
12 walking lunges
16 sit ups
12 ring rows
Strength / Skill
Deadlift - E2MOM
3 - 3 - 3 - 3 - 3
*no TnG, reset each rep
*begin at approximately 65% of your 1RM
WOD
4RFT
12 wall balls
6 toes to bar
12 goblet squats
6 cal bike
Warmup
bike or row 3 minutes
2 rounds of:
10 alt lunges
5 press ups
5 empty barbell front squats
5 push press
Skill/Strength:
Front Squat
5x3
Wod Prep
2 rds of wod at 1/2 reps
WOD
20 emom
12/9 Row
5 Clusters 115/75
8 lateral burpee bar jump over
2 Rope
