Strength: Establish 2 rep max high hang snatch WOD: 4 rounds 8 hang squat clean thrusters 135/95 12 burpee over .....
Strength: Establish 1 rep max Clean and Jerk WOD: 8 minute as many rounds as possible: 200m run 20 pistols .....
Strength: Every 30 seconds for 5 minutes: 2 deadlift at 75% WOD: 15 pendlay rows 135/95 50 split jumps 30 .....
Teams of 2: 1000m trail 50m lunge 50 full squat clean curtis p 85/65 50 lateral burpees 1000m trail 150 .....
Mobility EMOM 5 minutes: 3 thrusters 2 pull ups Benchmark WOD: FRAN 21-15-9 thrusters 95/65 pullups
Strength: Establish 1 rep max Power Clean and Push Jerk WOD: 3 rounds for time: 50 kettle bell swings 53/35 .....
Strength: Hi hang snatch practice WOD: 3 rounds for time: 15 chest to bar 12 burpee over the box 24/20 .....
Strength: Every 30 seconds for 5 minutes: 2 dead lifts @ 80% WOD 15 thrusters 135/95 25 chest to bar .....
Strength: Establish 1 rep max Back Squat WOD: 3 minute max effort double unders 1 minute rest 8 minute as .....
Team Saturday! As a 4 person Team complete the following: 800m shuttle runs 120 thrusters 95/65 12 rope climbs 120 .....
The Seven 7 rounds: 7 hand stand push ups 7 thrusters 135/95 7 knees to elbows 7 dead lifts 245/185 .....
5K -or- 150 burpees With left over time – skill specific training.
