Skill: Hang Power Snatch review and warm up/set up

WOD:

20 Hang Power Snatch 115/75
800 m run
15 Hang Power Snatch 135/95
400 m run
10 Hang Power Snatch 155/105
200 m run

Skill: Strict Press
10 min EMOM
2 Strict Press
*Build to a MODERATE weight

WOD: For Time
800m run
50 Walking Lunges
30 Push Ups

Score is weight/time

Skill:

WOD:
Class WOD

Accessory
10 min EMOM, alternating movements
1) 35 Double Unders
2) 6 (+2) T2B
**Add 2 reps to T2B each time, so should go 6,8,10,12,14

Skill:
20 min to find a heavy double - Push Jerk

WOD:
Class WOD

Accessory:
For max calories
2 min AAB
2 min Row
1:30 min AAB

Skill: 4 Rounds
12 to 15 KB Russian Swings
Rest :30
6 to 8 Pull Ups (Use Rouge Bar for first scale then challenging Ring Rows
Rest :30
5 Box Jumps (Build in height across sets – ONLY IF COMFORTABLE)
Rest :90

Skill: Push Jerk Heavy Single in 20 min

WOD: 10 min AMRAP
5 Double touch C2B + T2B (sub pull up + T2B → pull up + Knee raise)
10 Deadlifts 225/155

Skill: Kip Review – Spend about 10 to 15 minutes reviewing Kip Swings, Knee Raises, and Knees to Elbows

WOD: 24 min EMOM, alternating movements
A) :30 – 10m shuttle sprint
B) 10 Alt DB Snatches
C) :30 AAB

A: Class Skill

B: Class WOD

C: Back Squat 5 sets of 4 at 75%, rest 2 minutes after each set

Skill: EMOM for 10 min
1-2 Deficit HSPU
OR
2-3 HSPU
OR
2-3 Pike HSPU or Box HSPU
OR
20 second inversion/Plate hold
WOD: Five 3-minute AMRAPs in 19 minutes
3 min AMRAP

Saturday WOD:
Can You Blame Me


Partner Double Helen - 1:1
3 rounds for time of:
Run 800 meters (Broken up into 200 m per partner)
42 kettlebell swings 53/35
24 pull-ups (jumping/banded ok)