WOD

Strength

Tabata

Squats, Sit-ups, Push ups

WOD

Deadlifts 185/125 10-1

Pull-ups 1-10

Strength

Warm up snatches 2-3 sets

A) 4 x1 power snatch + 2 OHS

B) Squat snatch 3×2

WOD–

For time
10 Hang snatches 95/65
20 Box jumps 24/20
30 KBS55/35
40 Clean and jerk 95/65
50 Sit ups
40 Clean and jerk 95/65
30 KBS 55/35
20 Box jumps 24/20
10 Hang snatches 95/65

Strength

Back Squat

2-3 warm ups followed by

5,5,3,3,1,1

WOD

3 RFT

15 Front Squats 135/95

15 Toes to bar

15 Sumo Deeadlifts 135/95

15 Burpees

Strength

15 min to find 1RM Jerk

WOD

5 RFT

5 HSPU

10 OHS 95/65

15 Pull-ups

20 Box jumps 24/20

Strength

A Clean pulls

2-3 warm ups then

2×5

B Squat cleans

10 min to work up to 1RM

WOD

15 min AMRAP

10 power cleans 155/105

10 KBS 55/35

100Jump ropes

 

5-10 min foam roll and mobility work

WOD

25 min AMRAP

15 Hang cleans 95/65

15 Shoulder to overhead 95/65

15 Air Squats

15 Hollow body sit ups

 

Strength

Back Squats

1-2 warm ups

8×3 increasing weight each set 

WOD

12-9-6-3

Deadlift 275/185

Ball Slams 30/20

Strength

Death By Pull-ups

WOD

3RFT

10 Lengths of turf sprint carrying a plate 45/25

15 KB SDHP 70/45

20 Matador dips