A) Clean; 3x1 @ 85%, 3x1 @90%, 3x1 @ 85%

B) CF Metcon

C) Easy Mile run

Skill/Strength: 5 x 1 time through complex of Snatch grip DL, hang pull, hang power snatch, snatch @70% of 1rm

Take rest between each set

WOD:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Wall balls

REST!

Warm up:  1 Handstand hold as long as possible, Skip 15m, 15m Roving plank, 15m backwards Skip

Skill work:  Kettlebell swings- focus on perfect form and Russian

WOD:

7 min amrap
7 Push ups

Skill: Rowing - Teams of 3 – 5: Max meters in 10 mins rowing, every athlete gets 20 pulls, then switches out.

WOD:

Buy in: 50 mountain climbers (foot outside the hands not knee to chest)

Then

20 MB sit-ups

A) CF Metcon

B) Chest to bar pull ups; work on efficiency, and cycling. As many sets of 5 you can take for the day.

Skill: Bench – starting with 65% of 1RM, build to new 3RM

WOD:

14 min Partner AMRAP, 1 working, 1 resting – partner 1 goes through entire round while partner 2 rests:

100m run

15 box jumps

10 thrusters 95/65

A) Back Squat; 7rm

B) CF Metcon

C) 10min HS work, max hold freestanding, and max distance HS walk.

Skill: OHS – 8 min EMOM, 3 reps every min on the min @75% of 1RM

WOD: 3 x 3 snatch grip DL @ 75 – 80% of 1rm snatch

(This is meant to be a cool down – just want to work on the movement)

Then

Warm up:  Med Ball Drills- 10 cleans, 10 slams, 10 should press, 10 backwards toss

Skill work:  False grip progressions/skin the cat

WOD:

10-9-8-7-6-5-4-3-2-1
Tuck jumps
Push ups
then