Strength:

10 min Power Snatch EMOM 1 rep

W.O.D.

21-15-9

- Power Snatch (65/95)

- Burpee Box jumps (20/24)

       

Back Squat: 5-5-5-5-5

W.O.D. For Time:

- 50 Back Squat (55/75) - 50 S2OH (55/75) - 50 T2B

           

Strength:

10 min Squat Clean & Jerk EMOM 1 rep

W.O.D.

8 min AMRAP

- 5 Strict Press (65/95)

- 10 Front Rack Lunge (65/95)

- 15 WB (14/20)

         

Technique:

Muscle Up Technique

WOD: 

15 min AMRAP

5 MU (scale 1: BMU, scale 2: strict C2B)

20 single arm KB Snatch (10 R/10 L) (35/53)

20 BJ (20/24)

         

Partners W.O.D.

In teams of 3:

- Row 8,000m

     

W.O.D.

For Time:

- 800m Run

- 50 KB Swing (35/53)

- 40 Pull ups

- 30 Burpees

- 20 V-ups

- 100 DU (200 singles)

           

Barbell Complex: 20 min to work to heavy: - Snatch Grip DL - Power Snatch -OH Squat WOD: 10 min AMRAP - 8 Snatch (Rx: 65/95, Comp: 95/135) - 400m Run

5-5-5-5 DL WOD: 21-15-9 - Power Clean (Rx: 95/135, Comp: 115/185) -T2B

W.O.D.

- 10-20-30-40-50 WB (14/20)

- 50-40-30-20-10 KB Swing (35/53)

               

W.O.D.

12 min AMRAP

- 15 power snatch (75/115)

- 30 split squat jumps

- 45 DU (90 singles)

         

W.O.D.

6 min AMRAP

- 3 strict pull ups

- 6 C2B

- 9 pull ups

- 12 v-ups

3 min rest

6 min AMRAP

- 3 ring dips (Scale: 9 Box Dips)

- 6 HR push ups

- 9 burpees

- 12 v-ups

         

Barbell Complex: 20 min to work to heavy: - Thruster - Power Clean - S2OH - Hang Squat Clean W.O.D. 8 min AMRAP - 10 thrusters (70/100) - 200m Run

W.O.D.

3 min max rep with 1 min rest in-between movements

- HSPU

- Rope Climb (scale: anchored climbs)

- Row for Cals

- DL (135/205)

     

Strength

3-3-3-3-3 Power Cleans (increasing load as you go) - must be touch-n-go

8-8-8-8-8 Front Squat (from the floor) (increasing load as you go)

 

W.O.D.

For Time:

30 squat cleans (75/115)

           

W.O.D.

5 RFT:

- 16 T2B

- 15 Rig Touch Burpees