Skill:
Turkish Get Up - find a starting point
EMOM for 10 rounds (may increase weight if looks good)
Odd min: Left
Even min: Right
WOD:
Turkish Get Up - find a starting point
EMOM for 10 rounds (may increase weight if looks good)
Odd min: Left
Even min: Right
WOD:
Strength:
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
Bench Press
5-5-5-5-5, increasing weight across sets
WOD:
For Time
1000m row
50 Hang Power Snatches 75/55
A) Snatch; find a heavy double (both reps to be completed in less than 30 seconds)
B) CF Metcon
C) Bench press; build to a heavy set of 4
B) CF Metcon
C) Bench press; build to a heavy set of 4
Skill:
3 rounds for time
10 KB Swings 35/25
12 box jumps 20/16 (scale up as needed)
WOD:
Max Burpees in 3 min
3 rounds for time
10 KB Swings 35/25
12 box jumps 20/16 (scale up as needed)
WOD:
Max Burpees in 3 min
A) Power Clean + Low Hang Clean (at the knee); find heaviest for the day
B) CF Metcon
C) 10min EMOM; Even 8 chest to bar pull ups, Odd, 10 toes to bar
B) CF Metcon
C) 10min EMOM; Even 8 chest to bar pull ups, Odd, 10 toes to bar
A)Power Clean + Low Hang Clean (at the knee); find heaviest for the day
B) CF Metcon
C) 10min EMOM; Even 8 chest to bar pull ups, Odd, 10 toes to bar
B) CF Metcon
C) 10min EMOM; Even 8 chest to bar pull ups, Odd, 10 toes to bar
Oly:
Find 1RM Hang Power Clean (15-20 mins)
WOD:
For Time (16 min cap)
21-15-9 Power Clean and Jerk 95/65 (Scale: Weight/DB Hang Power Clean and Press)
Find 1RM Hang Power Clean (15-20 mins)
WOD:
For Time (16 min cap)
21-15-9 Power Clean and Jerk 95/65 (Scale: Weight/DB Hang Power Clean and Press)