LIFT: Snatch – 3 RM WOD: 50 Kb Swings @ 24/16 kg 50 sit ups 50 KB Swings 50 Russian Twist @ 16/12 kg 50... Read More
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SKILL: Cone drills – zig zag sprint WOD: 4x 5 pullups 10 DB cleans @ 40/25 20 Double unders
LIFT: OH Squat – 3 RM WOD: 5 rounds for time 10 squat jump 10 T2B 20 KB Swing @ 24/16 kg
LIFT: Clean – 3 RM WOD: 3 Rounds for time 10 push ups 20 wall ball 40 Double under’s
SKILL: Agility drills WOD: AMRAP in 10 2 pistols per leg (alternating) 2 strict pull ups
LIFT: Front Squat – 3 RM WOD: Partner – AMRAP in 15 10 MedBall sit ups-over-box (each) 20 Alternating box jumps 10 MedBall over rig... Read More
LIFT: Jerk – 3 RM WOD: AMRAP in 10 10 Front squat @ 135/95 20 KB Snatch @ 20/14 kg 40 Double under’s
SKILL: Balance Drills WOD: EMOM x 12 Odd: 3 Cleans @ 135/95 Even: 30 Double under’s