Skill Work
RIG
Jerk (split or push)
7x1
build load
Partner WOD
20 min - ygig split evenly
20 handstand push-ups
30 ball slams
40 wb sit-ups - together
50 Wall Balls
60 DU (120s)
We would rather assistance on hspu - lock out and head through window vs struggling.
Stimulus is to keep moving with keen focus on mechanics
Skill Work
ohs 5x5
sn balance 3x3
power shrug/drive + sq snatch (1+1x3) lite but increase load ea rd
power clean shrug/drive + power clean (1+1x3)
WOD
12 min amrap
9 DL
3 power snatch
6 squat cleans
115/85
+ 135/95
++ 155/105
Strength / Skill
Squat Complex
Front Squat 3x5
Back Squat 5x3
warm up light and controlled with pauses and decentric approach
Metcon
12 min amrap
7 box jumps 24/20, 30/24
14 kettlebell swings 53/35, 62/44
PARTNER WOD
ygig - a1 work while a2 holds sand bag 50/25
you can split in up however you would as long as you complete all reps and split evenly
run 1600 meters - together
100 press 95/65, 115/75
100 wall balls
100 kb russian
10 rope climb
10 wall walk
100 cal row
