Strength
Snatch Push Press and Snatch Balance 1x1
10-15v minutes of practice stay light and focus on form
WOD
Freedom (RX'd)
WOD
Freedom (RX'd)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
Skill
Week 4: Ring Muscle-up Progression
Strength
Squat Snatch 3x3 @65-75
Snatch Deadlift 3x3 @95
WOD
Freedom (RX'd)
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
WOD
5 sets
1000/800m Bike Erg
50 Double Unders
4 Wall Walks
*Rest 1 min between sets*
Accessory