Skill Work
Squat Complex
Front Squat 3x5
Back Squat 5x3
warm up light and controlled with pauses and decentric approach
EMOM
20 min emom
top of each minute per movement - when completed - rest before
10/8 calorie ski
10 alt db snatch
12 weighted ab mat sit-up
10 db front rack
Prep Work
10 min emom
odd DL build
even rig/hs prep
WOD
5rft
1 rope climb
200m run
3 DL 275/185
4 pull-up/t2b - combo
5 hspu
Strength / Skill
DB bench press
3x12-15
Hammer Curls 2x12-15
WOD
200 run + 250/200 row A1+A2
40 db snatch 50/35
30 hspu
200 run + 250/200 row A2+A1
40 kb swing 53/35
30 kb goblet squat
200 run + 250/200 row A1+A2
40 db press (single arm)
30 walking plank push ups
200 run + 250/200 row A2+A1
40 wall balls
30 Burpees
Skill Work
2 Power Clean + 1 Jerk - (2 PCs +1jerk)
Start lite and build to wod weight
2 benchmarks WOD
GRACE
For Time:
30 Clean and Jerks (#135)
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
coach let timing for wod 1 and wod 2 with a min 5 min transition
