Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
Skill Work
10 emom
1 Clean at the top of each minute
increase weight each round until you miss then adjust
WOD
12 Min amrap
12 Deadlift 155/105
9 Hang Clean
6 S2OH
run 200 m
score 27 x # of rds each
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
WOD
3) 8 minute wods
Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
30 push ups
Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90 +2
WOD
21-15-9
hang power snatch 95/65
K2E
Coaches Choice
Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
FRONT SQUAT ESTABLISH 1 RM AND LOG
WOD
7 rft
7 hang clean 155/105
7 burpee
7 T2B
