WOD

Strength/Skill: Snatch Balance 1-1-1-1-1

**You will have 20 minutes to work up to a heavy Snatch balance

WOD: 10 Minute EMOM

-7 Overhead Squats (95/65)

-4 Burpee over bar

Skill: Handstand Push Ups 5×5/Handstand Push up progressions.

**For our athletes that are more experienced with the movement you will be doing deficit HSPUs

WOD: 5 Rounds For Time

-10 Chest to Bar Pull Ups

-15 V-Ups

-20 Push Press (95/65)

Strength: Deadlifts

Every :90 for 6 sets – 3 Dead lifts at 80% of 1RM

WOD: 15 Minute AMRAP

– 200m Run

– 10 Sumo Dead lift High Pulls (95/65)

-2 Lengths of the Turf OH Walking Lunges (45/25)

Skill: Double Unders/Double Under progressions
**If you have Double Unders you will complete 300 Double Unders for time

 

WOD: 7 Rounds For Time
– 10 Toes To Bar
– 7 Front Squats (135/95)
– 10 KBS (55/35)

Strength/Skill: Power Snatch

Go over snatch progressions then perform 2-3 warm up sets followed by 2-2-2-2-2

WOD: For Time

14-12-10-8-6-4-2
– Power Snatch (95/65)
– Burpee Over Bar

Strength:Push Press

2-3 warm up sets followed by 3-3-3-3-3

WOD: (Open Workout 13.2)
10 Minute AMRAP
– 5 Shoulder to Overhead (115/75)
– 10 Dead lifts (115/75)
-15 Box Jumps (24/20)

 

Work Capacity:  3 Rounds
-800m Run (Max Effort)

Rest  2:00 between each round

 

WOD: 10 Minute AMRAP
– 12 Wall balls (20/14)
– 4 Turkish Get Ups (55/35)
**2 Each Arm

Strength/Skill: Clean Complex

(Hang Power Clean + Power Clean) 1-1-1-1-1

**For today’s strength/skill you’re required to hold on to the bar for both reps of the clean complex.

WOD: Tabata
– Hang Power Clean (95/65)
– Hand Release Push Ups