Skill Work
20 mins
ohs 5x5 pvc/empty barbell
Sn balance - 55/35 5 reps, 65/45 5reps
5 reps 1 Power shrug (hang) + 1 Sq snatch (hang)
1PC (floor) + 1 Sq clean (hang) = build to wod weight or beyond
WcG Benchmark
DEATH BY SQUAT CLEAN
20 Min emom
Death by Squat Clean
115/75
135/95
155/105
185/125
1 emom then + 1 each min
if unable to complete a rd then start over
Intended stimulus is 5-7 per rd - plan load accordingly
Strength / Skill
"Back Squat 12,9,6,3,drop weight by 50% and rep out
Strict Press 5,4,3,2,1,1,1,
WOD PREP - Coach led
WOD
"21-15-9
Snatch 135/95
Pull ups"
2 person Partner YGIG ea movement
6 min amrap
6/4 cal Assault Bike
10 kb swing
10 k2e
2 min transition
6 min amrap
8/6 Row
10 wb
8 ball slam
2 min transition
6 Min
6/4 Ski Erg
6 box jump
6 HSPU
Partner WOD
2 person partner - split
100 cal row
80 ball slams
60 box jump 20"
40 pull-up
20 Bear Complex 115/85, 135/95, 155/105
10 wall walk
20 Bear complex
40 k2e
60 box jump
80 ball slam
100 cal row
every 5 min complete 5 synchronized burpees
