WOD
A.1 Squat Clean 3, 3, 3, 3, 3, 3
A.2
10 Minute AMRAP
3 Push Ups
6 Hang Power Cleans
9 Air Squats
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WOD
15 Rounds
5 Burpees
10 KB Snatches (5R +5L)**Sub DB Snatch if struggle with KB. Coach will Demonstrate.
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WOD
A.1 Back Squat 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
12 Wall Ball
6 Push Up with Hands on Med Ball
3 L-Pull Ups
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Partner WOD
A.1
3 Rounds
3 Minutes Wall Ball
Rest 2 Minutes
3 Minutes Power Clean #135/#95
Rest 2 Minutes
3 Minutes Burpee Pull Ups
Rest 2 Minutes
A.2
1 Mile Relay Rotate Every 200M
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WOD
A.1 Power Clean 1RM
A.2
15 Minute Time Cap
10-9-8-7-6-5-4-3-2-1
Front Squat #165/#95 (from the floor of course)
2-4-6-8-10-12-14-16-18-20
Bar Over Burpee
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WOD
A.1
OTM 12 Minutes
1 Snatch High Pull
2 Hang Power Snatch (Use weight that is challenging but can be done consistently)
A.2
5 Rounds
10 HSPU
15 Lateral Step Russian KB Swing**
20 Hollow Rocks
**After each swing step to side and back again after another swing.
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