Tag

Strength Endurance

LIFT: Press – 5 x 3 WOD: EMOM x 20 1 Power clean + 1 hang Power clean + 1 Push jerk

LIFT: Deadlift – 5 x 5 WOD: EMOM x 16 A) 10 pistols B) 15 deck squats C) 10 seated box jumps D) Rest

SKILL: Rope climbs WOD: 20 min Ladder Front rack lunges @ 95/65 Push press Burpee over bar -add 1 rep per round for 20 minutes-

LIFT: Snatch – 7 x 1 WOD: 15 Rounds 4 strict pull ups 4 Dual DB / KB strict press -for strength & quality

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 20 hanging leg raises 20 sit ups 20 flutter kicks / leg 60 sec plank...

SKILL: Snatch – Burgener warm up WOD: 30 min EMOM 1 rep of Bear Complex add / subtract weight as needed.

LIFT: Press – 5 x 3 WOD: EMOM x 20 A) 3 Muscle ups (sub 6 C2B) B) 10 Russian step ups – HAP C)...

LIFT: Deadlift – 5 x 5 WOD: 200 walking Goblet lunges @ 24/16 kg -every drop complete a 50 foot bear walk-

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: Snatch – 7 x 1 WOD: Plank 60 sec 50 sit ups Plank 60 sec 40 sit ups Plank 60 sec 30 sit ups...