Warm up: 400 m 4un; 10 pass thrus, 10 windmills; 3 x 10 s hs hold, 8 kb swings, 8 nosedive push ups; mob-sh/oh/lacrosse ball

Skill Focus: OTM for 10 min complete 4-6 hspu
Level 3                     Level 2                                    Level 1

Warm up: 400 m run; 10 pass thrus, 10 windmills; 2 x 10 jump lunges, 30 s hs hold, 10 squats; Burgener as a group; mob--wrists, archer arms, hips

Skill Focus: Power Snatch & Snatch
Warm up and build to working weight

Level 3

Warm up: 300 m row, 2x 10 squat n sinks, 5 ea transverse lunges, 5 strict pull ups, 5 tuck jumps

Skill Focus: Back Squat
Warm up and build to working weight. . .

Squat
4 x 4 + 2.5 – 5# up from last week

WOD:

Teams of 3 ish. . .

AMRAP ea station 8 min

40 m prowler pushes
rest 3 min

20 sledge strikes
10 lateral tire burpees
rest 3 min

100 m vehicle push
15 swings 53#/35#

Warm up: 400 m row/run, windmills and pass thrus; 15 pvc ohs, 15 pvc hollow rocks, 15 mb partner chest tosses, 15 ring rows, 15 push ups

Skill Focus: Bench Press
Warm up and build to a . . .

Bench Press 5 RM (all levels) 2-3 attempts

Warm up:  100 singles, 10 pass thrus, 10 windmills; 2 x wall climbs x 4, 5 db/kb snatches ea side, 20 du's or attempts

Skill/Focus: Press
Warm up as needed and find a. . .

Press 3 RM (2-3 attempts)  or 5 Rm
WOD: 

Warm up: 300 m row; 2 x 8 mb dls, 8 mb high pulls, 8 mb cleans, 8 push ups w. arm raise, 10 ea ankle grabs; wrist/front rack mob

Skill Focus:  Power clean
Warm up and build to working weight. . .

EMOM for 12 min  use 65-75% 1 rm power clean

Warm up: 2x 200 m run, 10 mtn climbers, 20 alt high kicks, 5 pull ups, 10 hollow rocks; hip/wrist/shoulder mob

Skill Focus: Back squat
Warm up and build to working weight. . .

Back squat 4 x 4 (up 2.5 – 5# from last week)

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2 x 20 s hs holds, 10 spiderman lunges, 10 kbs, 5 strict chins; sh/oh mob

Skill Focus: 15 min coach’s choice. . .

WOD:

Level 3
15 kbs 70#/53#
10 strict chin ups

Teams of 2

200 tire flips
1200 m relay w/ ball 20#/14#
200 m log carry
100 burpees
for time