Prep Work
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills
Skill Work
10 min emom
ODD:
1 power clean + 1 hang squat clean
then, 1 squat clean
EVEN:
alternate Rope / hspu prep
WOD
5 rft
1 Rope Climb
3 Squat Clean
6 Hspu
9 row
Strength / Skill
bench press
build to a 2 rep max for today
WOD
6rds top of 3 min
10 bench 70% of todays 2 rm
12 weighted sit ups 45/25
10/8 ski 12/10 row (alternate)
Skill Work
Deadlift - build to 2 rep max tap and go
WOD
14 min amrap
run 200
2 Deadlift 225/155 rx+ 275/185
4 pull up
8 push-up
12 air squats
Skill/Stamina
3rds of each - 20/10
ski/bike/row
PARTNER WOD
2 person team
buy-in 80 Cal Row
40-30-20
wb
k2e
Buy-in 60 cal Ski
40-30-20
kb
ball slam
Buy-in 40 Cal Bike
40-30-20
box jump
sdhp
