Tag

Agility

LIFT: Back Squat – 5 x 5 WOD: 8x 10 Ball slams @ 20/15 50 ft. OH walking lunge w/ slam ball 10 touch plank

LIFT: Snatch – 7 x 1 WOD: Alternating EMOM for 16 min. Odd: 15 Wall ball @ 20/14 Even: 30 Double under’s

SKILL: Burgener warm up WOD: AMRAP in 8 Hang Power Clean @ 185/135 -every break complete 30 air squats- REST 4 min AMRAP in 4...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 Snatch grip push press @ 95/65 -every break complete 40 double under’s-

SKILL: Hand balance WOD: 5 Rounds for time 10 V-ups 10 squat jumps 20 Russian twist @ 16/12 kg

SKILL: 200m Repeats WOD: EMOM x 15 Press Push Press Split Jerk

SKILL: Agility drills WOD: 1200m Run 24 Thrusters @ 95/65 1200m Run

LIFT: Snatch – 7 x 1 WOD: “The Ghost” 6 Rounds 1 min Cal. Row 1 min AMRAP Burpees 1 min AMRAP Double under’s Rest...

SKILL: strict pull ups 2 x 3 WOD: For time… 21 Deadlift @ 225/155 Run 300m 15 Deadlift Run 300m 9 Deadlift Run 300m

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 10 Burpees 10 V to HB 20 KB Swings @ 24/16 kg