Warm up: 2x 200 m run, 10 squat jumps, 8 push ups, 10 good mornings, 5 jumping pull ups

Mobility/Stability:  4x: superman hold 15 s/rest 15 s/ironman hold 15 s/rest 15 s

Skill Focus:  Bar & Ring Work

3 RNFT

Warm Up: 200-meter run, 10 squats, 10 mountain, climbers, 10 vertical jumps, 10
burpees

Skill Focus: Review power cleans from Monday

WOD:
8:00 AMRAP
50-meter run
10 front squats
10 box jumps

Warm up: 2 min jump rope/du work; 10 ball slams, 10 ball cleans, 10 ring rows; 1 min hs turf walks, kick ups or 1 leg drops

Mobility:  shoulders, hamstrings, wrists

Skill Focus: Power Clean to Overhead
Warm up to working weight. . .

Warm up: 2 x 200 m run, 10 prisoner squats, 8 spiderman crawls, 10 swings, 4 inchworms (arms only) nose to floor

Mobility:  front rack, banded/bar

Skill Focus: Front Squat
A few sets to warm up. . .

Warm Up: 10 PVC pass-throughs, 5 squats, 5 push-ups, broad jump, forward roll,
broad jump, 10-second bar hang, 100-meter run

Skill Focus: Power Cleans

WOD:
12 min AMRAP
300m Row

Event #1:  25 yd prowler sprints / 20 butterfly sit ups = 1 rd
Event #2:  10 tire flips / 10 tire jumps = 1 rd (in & out = 1 jump)
Event #3:  100 m ball relay (1:1 work/rest) 100 m = 1 rd

Warm up:  250 m row, 20 pvc pass thrus, windmills, ohs, good mornings; 3 x 15 s hang from bar

Mobility:  straight leg raises, downward facing dog, crab walks,  handstand holds, prisoner squat jumps

Skill Focus:   Power Clean

Warm up:  2x 200 m run, 8 alt db snatches, 8 spiderman lunges, 8 reverse inchworms, 8 knee raises

Skill Focus: Step Ups (alternating w/ raised flexed foot)

Warm up: 400 m run, 10 pass thrus, 10 windmills; 10 push up retractions, 10 push ups, 5 scapular pull ups, 5 pull ups

Mobility:   Lats

Skill Focus:  Bench Press
Warm up to a decent weight and. . .

Warm Up: 10 jumping jacks, 10 walking lunges, 10 lateral lunges, 10 squats,
30 sec spiderman stretch, 30 sec pigeon stretch

Skill Focus: Deadlifts/box jumps

WOD:
8:00 AMRAP of
10 deadlifts
15 box jumps