Skill/Stamina
6 min EMOM:
Min 1: 20 Ring Rows
Min 2: 1 Power Clean + 2 Squat Cleans (warm up weight) (add Weight)
Min 3: 3 Strict Pull Ups + 6 K2E
Min 4: 1 Power Clean + 1 Squat Cleans (add weight)
Min 5: 3 Strict Pull Ups + 6 K2E
Min 6: 3 power clean your wod weight
WOD
5 RFT
12 T2B
9 Box Jumps 24/20
6 Power Clean Cleans 155/105
3 Lateral Burpee BJO
Strength / Skill
Oly/Skill Work - Every 2 mins x 6:
Snatch Complex:
Snatch Pull + Hang Power Snatch + OHS
Put the bar down
Directly into:
Snatch Pull + Hang Squat Snatch
-Increase Weight each round
Metcon
4 min AMRAP:
27/19 Cal Row
21 KB Swing
15 Snatch 95/65
rest 3 mins
4 min AMRAP:
21/14 Cal Row
15 KB Swing
9 Snatch 115/75
rest 3 mins
4 min AMRAP:
15/10 Cal Row
9 KB Swing
3 Snatch 135/95
Scored rounds + reps, each AMRAP scored individually
Warmup
bike 12/10
runner stretch, butterfly, quad stretch
10 air squats + 5 jump squats
200m roun
10 air squats + 5 jump squats
Strength / Skill
a. front squat
3x3 @ 40,50,60
3x1 @ 70,80,90
b. jog 200m
c. 6 one arm db press (r+L=1)
WOD
3RFT
15 deadlift 225/155
run200
12 front squat 185/115
run 200
9 thruster 135/95
run200
6 c&j 115/75
run200
PARTNER WOD
2 person partner
80 cal ROW
70 wb
60 pull ups
60 BIKE
50 k2e
40 burpees
40 cal ROW
30 t2b
20 box jump 30/24
20 Cal Bike
10 wall walk
Split evenly
