WOD

LIFT: Snatch – 7 x 1 WOD: 12 min EMOM ODD 6 Med Ball Cleans @ 20/14 EVEN Death by Burpees

SKILL: Plank Wars WOD: “White” 5 Rounds 3 Rope Climb 10 T2B 21 OH Walking Lunges @ 45/25 400m Run

LIFT: OH Squat – 5 x 3 WOD: 5 Rounds 12 Supine Ring Rows 4 Tire Flips

LIFT: Clean & Jerk – 7 x 1 WOD: 30 min EMOM A) 10 Alt. DB Snatch @ 50/35 B) 100m Run C) 30 sec...

SKILL: Agility Ladder Drills WOD: 30 min EMOM A) 10 Dual KB Front Rack Step Ups – HAP B) 9 / 6 Calorie Assault Bike...

LIFT: Front Squat – 5 x 3 WOD: 2 Rounds 400m Run 30 KB Swings @ 24/16 kg 400m Run 30 Burpees

LIFT: Press – 3 x 10 WOD: EMOM x 20 ODD: 3 HSPU – strict (deficit if possible) EVEN: 100m sprint

SKILL: Kipping Drills – Butterfly Elliptical – Hip to Bar Lever WOD: 3 Rounds 21/15 Cal Assault Bike 14 Box Jumps @ 30/24 7 Bar...