Skill: 1 High Hang Power Snatch + 1 High Hang Snatch @75-80% of 1RM Snatch

10 min EMOM

WOD:

21-15-9

OHS 95#/65#

T2B

200m run after each round

Score: snatch complex weight/time

A) Back Squat; 1RM, then 2 sets of 5 @ 80%

B) CF Metcon

C) 3 sets of 10; db strict press. If you got all 30 reps last week go up 5#, if not, repeat at the same weight last week, try to make all 10 reps each set.

Warm Up: 3 rounds of 200m run, 10 squats, 10 push ups, 10 toe touches, 10 lunges

Skill: Deadlift 5x3


WOD:
21-15-9
Overhead Squats/Squat
Sit-Ups
200m run after each round

GAME!!

A) Snatch; Build up to 90%, then 2 drop sets of 2 @ 20lbs down (no touch and go), add 5# to both from last week.

B) CF Metcon

C) 21-15-9; calorie row, GHD sit ups (for time)

A) CF Metcon

B) Spend 7-10min working on HS walking. If you are proficient in walking (15- 20’ unbroken) work on side to side, and backward movement, with a goal of body control.

Skill/Strength: find partner, review WOD movements and setup for WOD

WOD:

Partner WOD - Alternating Between Rounds

RX

10 Total Rounds (5 Each)

3 Bar Muscle Up

A) CF Metcon

B) WOW day; work on a weakness

Skill:

Deadlift 5x2 @90%

8 mins to warm up to working weight

18 min to finish 5x2

WOD:

10 KB Russian Twists 53#/35# (KB must touch the ground each rep)

10 total Pistols

5 min AMRAP

A) Snatch; Build up to 90%, then 2 drop sets of 2 @ 20lbs down (no touch and go)

B) CF Metcon

C) Front Squat; 4 sets of 2 @80% plus 10#