Skill:
Power Snatch
3 sets of
1 min max reps
200m “recovery” run
- Set 1 @ 95/65
- Set 2 @ 115/75
- Set 3 @ 135/95

WOD:
Class WOD – MAIN PRIORITY: Unbroken Wall Balls every round

Accessory:

Skill: For QUALITY
Pick one of the following
20 Strict Pull Ups
30 Banded Pull Ups
40 Ring Rows
*Complete 4 sets of max Hollow Hold before/during/after your sets

WOD: 9 min AMRAP

Skill: 2 second Pause Front Squat

10 min EMOM 1-2 @ 60-70% of 1 rm

WOD: 5 RFT

5 Full cleans 155/105  RX+ 165/115

5 S2O 155/105

Skill:
Class Skill

WOD:
Class WOD

Accessory:
10 minutes of Handstand Walk Practice

Skill: 5 x 250m row sprint

Rest as needed between sets

WOD: EMOM:

7 rounds of:

Min 1: 40 DU

Min 2: 10 T2B

Min 3: 4 Burpee Box Jump Overs 24/20 (+1 every round)

Skill:
Class Skill

WOD:
Class WOD

Accessory:
Deadlift
5 min EMOM
6 reps @ 70%

Skill: Push Press
Every :90 for 5 rounds
3 reps
*Build across sets to a Moderate 3 – NO FAILED REPS

WOD: 3 Rounds for Time
10 DB Push Press 25-30/15- 20
50m Farmers Carry

WOD:
Class WOD

Skill:
10 to 15-minute Muscle Skill Work – Ring or Bar
- Swings
- Transitions/turnover
- Efficiency