Warmup
COACH LED:
Mobility and Dynamic movements
Barbell warmup
Skill/Prep Work
10 emom
ODD: 1 power clean + 1 hang squat clean + push press
EVEN: alternate Rig hang/kip & jump
WOD
10 min amrap
3 clusters 95/65
6 t2b
25 DU
rx + 115/75
rx ++ 135/95
Strength / Skill
Bench
10,5,3,1,1,1,3,5,10
WOD
20 min
amrap
15 push up
20 sit up
25 cal row
Strength / Skill
emom
8 Power Clean + Hang Squat Clean
WOD
3 rounds
30 Wallballs
20 HPC (115/85) Rx+155/105
10 cal Row
Strength / Skill
EMOM for 8 rounds
odd Power Snatch + OHS
even Hang Squat Snatch
WOD
5 rounds
5 Snatches (115/85) rx+155/105 rx++ 175/115
5 Bar facing BJO
5 HSPU rx+ defecit, rx++ defecit strict
