LIFT: Deadlift – 5 x 3 WOD: 25-20-15-10-5 MB Cleans @ 20/14 50-40-30-20-10 Box Jump @ 24/20
WOD
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SKILL: Burgener Warm up WOD: AMRAP in 7 3 Power Snatch @ 115/85 6 Ring dips
LIFT: Thruster – 1 RM WOD: 20 min EMOM 2 KB Deadlift 4 KB Sumo-Deadlift Highpull 8 KB Swings -HAP-
LIFT: OH Squat – 2 x 5 WOD: Partners complete 4 rounds each P1) Row 250m / 200m P2) Hold Plank -switch-
SKILL: Pull ups 5-4-3-2-1 WOD: 20 min Ladder DB Front Rack Lunges / per leg @ 50/35 Wall Ball @ 20/14 -start with 1 rep... Read More
LIFT: 10 min EMOM 1 Power Clean + 1 Hang Power Clean Find heaviest complex WOD: Max Reps Unbroken Power Cleans @ 75% of EMOM... Read More
LIFT: 1 1/4 Front Squats – 5 x 2 WOD: 20 min EMOM 1 press 2 push press 3 thrusters -HAP-
SKILL: Max Height Box Jump WOD: 25 Burpees 50 SLDL @ 75/55 25 Double under’s 50 pull ups