Warmup
Bike
2 rounds of
10 leg swings
10 alt lunges
pigeon pose 30 sec each leg
10 banded pull aparts
10 banded monster walks
empty bb
good morning
strict press
good morning
Strength / Skill
Squat Clean
take 15 minutes and build to a heavy single
WOD
3 RFT:
500/400m Row
15 WB 20/14
12 deadlifts (same as clean)
9 burpees over bar
6 Squat Clean at 70%
Strength / Skill
Back Squat
2 rds
6 at 70% of 1rm
20 at 50% of your 70%
OHS
build to wod weight or behind
WOD
4 min amrap
6 OHS 95/65
6 BBJO
4 min amrap
4 OHS 115/75
40 DUs
4 min amrap
2 OHS 135/95
20 ab mat sit ups
Skill Work
8 emom
C&J build to wod weight
wod prep
WOD
12 min amrap
5 Power C&J 70%
5 RIng DIps
5 CTB
Skill Work
Snatch/OHS
12 minutes to warmup/Build to moderate to heavy snatch/ohs
1 power snatch + 1 ohs + 1 hang squat snatch
WOD
12 min amrap
30 DU
5 Power Snatch 95/65 rx+135/95
5 OHS
