Warmup
"bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold
Strength / Skill
"12 minutes to complete:
alternate..
Front Squat
5x3 (50%-70%)
Med Ball Clean
3x10
WOD
"5RFT
1 rope climb
3 hang squat clean
5 hspu
7Burpee box jump over
Warmup
bike 2 min
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
3 rds - 10 air squats, 10 sec hshold, 10 push ups
Strength / Skill
Bench
10x50%
10x50%
8x60%x
6x70%
4x80% +2
WOD
21-15-9
Hang Snatch 96/65
T2B
2 min transition
Annie
50,40,30,20,10
DUs
sit-ups
Warmup
bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold
Strength / Skill
10 emom
OHS
min 1-4 3x
min 5-7 2x
min8-10 1x
WOD
Buy-In 100 DUs
21-15-9
Overhead barbell lunges (50%-60% of today's 1rm)
KB Swing
Buy-Out 1,000 m Row
Warmup
"bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
5 jefferson
5 good morning
3 high hang snatch pull +
3 mid hang snatch pull +
3 low hang snatch pull +
3 bergener snatch balance
Skill Work
6 min emom
1 hang power snatch + 1 hang snatch + 1 snatch (50-70%)
WOD
5RFT
1 Rope Climb
20 DB snatches L+R=2
10 Pull up
