A) CF Metcon

B) 3rnft; max distance HS Walk, max time hollow hold, max time superman hold

Skill: Snatch Complex – 5 x Power snatch, hang power snatch, hang snatch (with squat) , building with each set.

Then

12 min EMOM

2-3 MU or attempts* (sub 3 C2B and 3 dips TOTAL – not for each MU - or 3 pull-ups and 3 dips)

A) Complex; Snatch, Hang Snatch (with 2 second pause at low hang (above knee position on hang snatch only)

B) CF Metcon

C) 3rnft; 10 RDL, 12 Walking lunge (back rack) (155/115)

Warm up:  400 m run; dynamic running drills

1 mile run for time

10 mins rest

WOD:

Burpee box jump over EMOM till last person standing:

Min 1 – 1 BBJU 24/20

Min 2 – 2 BBJU

REST DAY

Warm up:  400 m row/run; 2 x 5 front squats, 5 db press, 5 pole squats

Skill/focus:  Front Squat
Warm up to 60%

Front Squat

3 sets of 6-8 reps at 30X1 tempo starting at 60% of 1RM.

Warm Up: forward roll down the mats, 10 mountain climbers, log rolls to the next cone, 10 shoulder taps in a plank

Skill/focus:   Front Squats

WOD:  Mini Beach

10min AMRAP
10 squats
10 push ups

A) CF S-Wod

B) Crossfit Metcon

C) Rowing Technique work. Accumulate 750 to 1000m in 100 to 150m increments. Try different pulling cadence, and damper settings. Find out your most efficient combo of pull speed, and damper setting.