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Wednesday Warm Up: :30 Jump Rope 10 Banded Good Mornings 10 Pass Throughs Strength/Skill: 10 minutes to find max Power Snatch WOD: 3 Rounds: 8 Hang Power Clean + Jerk (135/95) 64 Double Unders (128 Singles)  Tuesday Warm Up: 100m Run 10 Lunge and Twist 10 Pass Throughs Strength/Skill: In 8 minutes build to heavy OHS then drop to 90% and do 3 more singles WOD: 1:00 AMRAP Pistol Rest :30 1:00 AMRAP Dips Rest :30 1:00 AMRAP Burpee BJO Rest1:00 x 3  Monday Warm Up: 200m Row 10 Goblet Squats 10 Kipping Swings Strength/Skill: 12 minute clock: 7 minute to establish a 1 RM Weighted Pull-up Then EMOM 5 minutes: 1-2 Rope Climbs WOD: Jackie  Saturday Warm Up: Coach's Choice WOD: Alternating Rounds, 5 Rounds each: 6 Power Snatch (135/95) 12 CTB Pull-ups (scale up to 4-6 muscle ups) 18 Abmat Sit-ups  Friday Warm Up: 800m Run Strength/Skill: Alternating 10 min EMOM: Evens: 2-3 Pistols/leg Odds :30 Superman Hold WOD: 10 Rounds: :30 Dumbbell Thrusters :30 Off :30 Burpees :30 Off  Thursday Warm Up: 200m Run :20 HS Hold 10 Leg Swings Strength/Skill: HSPU 10 Reps every 2 minutes x 5 Kipping allowed, scale up to strict or deficit WOD: 10 Rounds for Time: 100m Run 1 Rope Climb (scale up to legless, sub 2 rope walks)  Wednesday Warm Up: :30 Jump Rope 10 OHS BB (work narrow grip) 10 Banded Good Mornings Strength/Skill: Power Snatch + Wall Touch Jump (3+ 3/side) Rest 2:00 x 5 WOD: 100 KBS (24/16) 100 BJO (24"/20") Scale up to 2 pood and 30"  Tuesday Warm Up: 200 m Row 10 Walking Groiners 10 Walking Ankle Cradles 10 Lunge with Twist Strength/Skill: Tempo OHS 2222 (2 sec neg and contraction, 2 sec pause at top and bottom) 3-4 reps x 5 Rest 2:00 WOD: 2k Row  Monday Warm Up: 200 m Run 10 Scap Pull-ups 10 Inchworms with Press-up Strength/Skill: 5 Rounds: :30 Dumbbell Batwing Hold Rest :30 10 Good Mornings with dumbbell in goblet position Rest 1:30 WOD: 4 Rounds: Lunge 100' with Med Ball (20/14) Run 200m with Med Ball  |
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