WOD

Mobility: Shoulder Mobility

WOD: 5 Rounds For Time
– 20 MedBall Cleans (20/14)
– 10 Hand Release Push Ups
– 20 V-Ups
– 10 Burpees

Strength: Push Press 2-2-2-2-2

WOD: 12 Minute AMRAP
– 15 Push Press (95/65)
– 15 KBS (55/35)

Strength/Technique: Snatch Balance + 2 Overhead Squats
**You will have 20 Minutes to work up to a heavy 1 rep of this complex.
WOD: 10 Minute AMRAP
– 3 Bar Muscle Ups
– 4 Box Jump Overs (24/20)
– 5 Overhead Squats (135/95)
**Scale for Bar Muscle ups will be
Chest to bar pull ups, pull ups, banded pull ups, ring rows.

Technique: Deadlift Review
WOD: For Time
1000m Row
Then
6 Rounds of
– 10 Deadlifts (185/135)
– 20 Ring Dips
– 10 Burpees
– 20 Ab-Mat Sit Ups

Hang Squat Clean
3-3-3-3-3

WOD: For Time
21-18-15-12-9-6-3
Hang Power Cleans (135/95)
42-36-30-24-18-12-6
Double Unders

Mobility: Hip Mobility

WOD: 10 Rounds For Time
– 12 Wall Balls (20/14)
– 9 Deadlifts (155/105)
– 6 Burpee Over Bar

Strength: Clean(full) and Jerk
**You will have 20 minutes to find and heavy 2 rep Clean and Jerk.

WOD: Open wod 13.4
7 Minute AMRAP
3-6-9-12-15…etc
– Clean and Jerks (135/95)
– Toes To Bar

Skill: Double Under review
WOD: 3 Rounds
1:00 KBS (55/35)
1:00 Double Unders
1:00 KB Sumo Deadlift High Pull (55/35)
1:00 Burpees
1:00 Ab-Mat Sit Ups
**Rest 1:00 between rounds.