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SKILL: OH Squat

ADV: work up to a Heavy Set of 5 (from Rack)

BEG: Technique

.strong shoulder/ proper elbow position/ big chest/head position neutral/ feet alignment… deep squat…etc.

WOD: 12-15-18 for time

Hang Snatch (45/30)

strict Chin Ups

CORE: 10MIN OTM

Odd: HEAVY Bag Front Rack Hold

Even: Side Plank

STRENGTH: 20MIN for JERK work

ADV: work on Split or Push

find a solid Set of 2reps

BEG: work Push or Split Jerk

from the ground light weight and Foot work

WOD: 10min AMRAP of

6x Back Squats (60/40)

6x Cleans

6x SH2OH

CORE: from Rings “skiers”

3sets Until Failure

WOD1) 5rds of

300m Row

30x Dus (unbroken or 5x burpee penalty)

30x Push Ups

STRENGTH: 5min to find your Max Reps

strict Pull Ups

then 5min to find your max distance

HS Walk (HS Hold)

WOD2) 12min AMRAP of

60x Jump Squats

50x Box Jumps

40x Wallballs

30x Pistols

2x Stairs

1x sm Rd Sprint

 

SKILL:

ADV- 10MIN OTM

ODD: 3x Ring Muscle Ups

EVEN: 6/6x KB OH Squat (go Heavy)

BEG: 10min OTM

ODD: 5xC2Bar

EVEN: 5X OH Squats (empty Bar)

WOD: for time

21-18-15-12

SH2OH (40/25)

OH Lunges

inbet- 150m Sprint

CORE: 50x HOLLOW to Tuck (every 3sec)

COMPLEX: 20min for

3x Deadlifts (Snatch Grip)

2x Hang Power Snatch

1x OH Squat

work up to a SOLID/ HEAVY Complex

WOD: for time

3rds of

10x DBL DB Deadlifts

15x DBL DB Cleans

20x Burpee Bar Touches

CORE:

200x Sit Ups

150x Atomic Sit Ups

100x V Ups

25min of

work on a SPECIFIC Weakness (with your Coach)

WOD: 12min AMRAP of

300m ROW

50x DUs

100x weighted Squats (empty BAR ONLY) you may choose (Front/ BACK/ OH – Squats)

CORE: 5x 1min of INVERTED Plank (feet on Bench or BOX) focus on getting your HIP high and flexing your glutes