Hang Snatch: 5×2, perfect doubles

3 Rounds:

200m sprint

9 strict Pullups

12 Goblet Squats (53/35)

24 DU

9am-10am

TBD

Snatch Balance: 4 sets of 3 light, fast technical work. Focus on feet and OH Position

Complete For Time:

800m run

30 Pullups

30 Pushups

30 Air Squats

400m run

20 Pullups

20 Pushups

20 Air Squats

200m run

10 Pullups

10 Pushups

10 Air Squats

Rest Day: MU practice.

Either practice MU

OR

practice transitions with feet on a box

Makeup wod

or

do the following

5x500m row

rest 2 min

A1) Bench Press: 4×5, rest 30 sec

A2) 5 strict chinup x 4 sets, rest 60 sec

WOD

10-8-6-4-2:

Front Squat (165/115)

Burpee Over Bar

*EMOM = 20 DU, starting with DU

A1)  Pause DL: Pause at bottom of knee: 5 sets of 2, rest 15 sec

A2) Heavy Farmer Carry x 75ft x 5 sets, rest 60 sec

WOD

8 min AMRAP:
250m row
10 Jumping Lunges Each Leg
10 HR Pushups

A1) FS: 4 sets of 2.2.2, rest 10 sec between doubles, rest 2 min between sets

A2) 6-8 Strict TTB

WOD

4 Rounds:

200m run

10 DL (185/135)

10 Box Jumps (24/20)

9am-10am

WOD

TBD

KB Strict Press x 8 reps immediately into 30 sec max rep Ring Row x 4 sets, rest 60 sec

WOD

2 Rounds, 2 min running clock:

400m run

Max OHS (95/65) in remaining time

rest 2 min

REst Day: Rope Climb Practice

Makeup wod

or

do the following

4×300 yard shuttle sprint (50 yd down and back x 3)

rest 3 min