Skill Work
A. Sally warm up
B. Back Squat 5-5-3-3-3
WOD
Repeat 3x for time - 20 min time cap
200m run
15 Box Jump 24/20
10 Pull ups
200m run
30 Air squat to a wb
20 Ring Rows
Saturday 5/6/2023
PARTNER WOD
14 min amrap - A1 sprint/A2 rest - switch
1 power clean 70%- 2 burpees full-extend- 3 kb swings
3 min transition
14min amrap YGIG Chase
10 wb, 10 hang DB snatch, 10 push ups
Friday 5/5/2023
Skill Work
db bench press
4x12
WOD
12 minute amrap
2 pull up
3 t2b
4 hspu
5 ball slam
Thursday 5/4/2023
Strength / Skill
back squats
4x3
ohs
2x5 barbell warm up
1 x5 Snatch Balance
5x1 Hang high pull + 1Power Snatch
WOD
For Time:
rd1:
200 m run
12 Hang Power Snatches (75/55 lb)
15 Air Squats
20 abmat situps
25 DU
rd2:
200 m run
9 Hang Power Snatches (95/65 lb)
15 Air Squats
20 abmat situps
25 DU
rd3:
200 m run
6 Hang Power Snatches (115/75 lb)
15 Air Squats
20 abmat situps
25 DU
rd4:
200 m run
3 Hang Power Snatches (135/85lb)
15 Air Squats
20 abmat situps
25 DU