WODs

Strength
Push Press
3 sets of 5 reps – As heavy as possible
Pendlay Row
3 sets of 5 reps – as heavy as possible
WOD
15-12-9-6-3
Front Squats 115/75
Toes-2-Bar
Basics
12-9-6-3
Overhead Squa...

Barbell Work
15 Minutes of Clean technique work
You may work up in weight if technique allows
WOD
5 Rounds for time of:
30 Double Unders
15 Power Snatch 75/55
Basics
5 rounds for time of:
50 Single Un...

Barbell Work
15 Minutes of Clean technique work
You may work up in weight if technique allows
WOD
5 Rounds for time of:
30 Double Unders
15 Power Snatch 75/55
Basics
5 rounds for time of:
50 Single Un...

Skill Work
10 Minutes of Double Under practice
WOD
12 Minute AMRAP of:
6 Burpees
9 Kettlebell Swings 70/55
12 Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Burpees
10 Kettlebell Swings
12 Box Jumps

Asi...

Skill Work
10 Minutes of Double Under practice
WOD
12 Minute AMRAP of:
6 Burpees
9 Kettlebell Swings 70/55
12 Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Burpees
10 Kettlebell Swings
12 Box Jumps

Asi...

Strength
Establish a 5RM Back Squat
WOD
Row 2k
This should be all out as fast as you can go.
Basics
3 rounds each for time of:
Sprint Row 500m
Rest as needed between rounds
These should be an all out ...

Strength
Establish a 5RM Back Squat
WOD
Row 2k
This should be all out as fast as you can go.
Basics
3 rounds each for time of:
Sprint Row 500m
Rest as needed between rounds
These should be an all out ...

Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...

Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...

Mandatory Mobility
15 Minutes of Squat, Hip, and Shoulder mobility
Skill Work
Thruster and Bar Facing Burpee Efficiency Practice
WOD
3 Rounds for time of:
30 Double Unders
15 Wall Balls 20/14
7 Power ...