Strength

12min EMOM, alternating movements

5 per side Single Arm Suitcase Deadlifts
30 – 50 Double Unders

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Strength

12min EMOM, alternating movements

3 Push Press
:30 Hollow Hold

*Start around 60% of 1RM Push Press, may increase each round

WOD

Death By……

WOD

25min AMRAP, Teams of 2

100 Calorie Bike
100 Pull-Ups
30 Front Squats 135/95
100 Calorie Bike
50 Pull-Ups
30 Front Squats (135/95)

Strength

Every 2:00 x 4 sets

Deadlift: 12-10-8-6

WOD

20min AMRAP

1 Power Clean (185/125)
2 Shoulder To Overhead
3 Back Squat
200m Run

WOD

30min Cap

200-400-600-800-1000m Row (x2 km AB)
10-20-30-40-50 Box Jump (24/20)
1-2-3-4-5 Rope Climb
*1:00 plank after each set

Skill

15-ish minute Jerk practice
-Tall Jerk/Drop Jerk
1 Push Press + 1 Push Jerk + 1 Split Jerk

5 sets using 80-90% of 3RM Push Press from last week

WOD

Strength

Every :60 x 10

O: 10-8-6-4-2 Close Grip Bench
E: 6 Single Arm Dumbbell Row (6 per side)

WOD

For Time (6 minute cap)

10 Handstand Push Ups

Skill

Snatch

3 minute AMRAP @ 80% from last week
-rest 1:00
2 minute AMRAP @ 75% from last week
-rest 1:00
1 minute AMRAP @ 70% from last week

WOD

Strength

15 min to find 1 RM Strict Press

WOD

20 min AMRAP, Teams of 2 (can split up the work however they chose but each partner must do half the work)

50 Sit ups

Stength

Every 2:00 x 4 sets

5 Deadlifts, building in load each set

WOD

A. 2 sets

12-15 barbell reverse lunge per leg (from the rack)