WOD

LIBC Strength 

Power Snatch 3×3  (70-80% 1RM)

Snatch High Pull 3×3 (110% 1Rn)

OHS 3×3  (50-110% 1RM Snatch)

Strength

Power Snatch 5×5

WOD

5RFT

12 Push Press 95/65

200 Meter run

12 power Snatch 95/65

 

 

Strength

Back Squat

Warm up Back Squat followed by

4×6 @ 50%, 60% ,70% , 80%1RM

WOD

3 RFT

3 Deadlifts  315/205

6 Matador Dips

9 Wall Balls 20/14

Cash Out

OTM 5 min

3  lengths of turf Sprint

 

 

 

 

 

Strength

OTM 15 min

4 Front squats 95/66

4 Kb swing 70/45

WOD

With a partner complete (break up any way you like)
5 k row
100 double unders

Strength–

Split/Push jerk 10x 5 x 5 x 3 x 1 x 1

WOD

5RFT

10 shoulder to over head 135/95
5 pull ups
4 length turf sprints

Cash out

5 rope climbs

 

Strength

15 mins to work on HSPU and muscle up progressions

WOD

21-15-9
Deadlifts 225/155
Knees to elbow
Air squats

Strength

Overhead Squat 5×5

WOD

15 min AMRAP

5 OHS 95/65

15 HRPU

20 KBS 55/53

Cash Out

1k Row

WOD

For Time

800 Meter run

Then

25-20-15-10-5

Pull-ups

Sit-ups

Then

800 Meter run

 

WOD

10 RFT

10 Back squats 185/135

10 Matador dips

Cash Out

3 Minute Plank Hold