Warm up: 3 Rounds of 20 sec Jumping jacks , 20 sec Plank hold , 20 sec Handstand kick ups

Skill: Shoulder press
3 x 8 increasing weight with perfect form

WOD:
300m row
50 single skips

Station #1: Partner Wall Balls 20#/14# (1 squats, 1 catches)

Station #2: Partner MB sit-up throws 20#/14#

Station #3: Partner Gassers 1:1 (outside – 50m x2)

A) 1RM Snatch

B) 1RM Clean and Jerk

C) 1k row for time

Skill

Superset x3

5 bench press @68-70% of 1RM

Max Strict Pull-Ups

Rest 2 mins in between sets

WOD

10 Ring Dips

10 Renegade Rows 40-50#/30-40# (total)

A) Snatch high pull. 2 sets of 3 reps @ 90%, 2 sets of 3 reps at 92.5% (movement is like a snatch pull, but finish with the high and to the outside, using a little bit of pulling with the arms to finish the movement)

B) CF Metcon

Skill

10 min EMOM

2 high hang snatches @62-65% of 1RM snatch

-Only hit the power position, then GO. No sliding the bar down your leg

-Purpose of the high hang is to learn how to DROP quickly

Warm Up: Tabata 4 rounds of Air squats, Burpees, Monkey hangs, Kettlebell deadlifts

Skill: Front Squats 3 x 3 from the ground after reviewing the power clean

WOD:
10 min EMOM of
5 box jumps

Skill

Power cleans

2.2.2.2.2 (this means to add weight, so go up to a heavy double)

WOD

The Chief

5 rounds

3 min AMRAP

3 power cleans 135#/95#

6 hand release push-ups

A) Clean and Jerk, 6 x 1+1 @ 80% (don’t go up)

B) CF Metcon

C) 3rds. 30sec hollow rocks, 30sec arch rocks (opposite of hollow rock, done from a tight arch position)