Skill: E2MOM for 12 min Snatch Complex (PS, HS, Mid*-HS) *mid hang should be mid-thigh (Stay between 65%-80% of full snatch depending on the speed of the athlete getting under the bar.)

WOD: 10, 9, 8…1 of for time

Goblet Squats 70/53

HSPU

Warm Up:3 rounds: 50m run, 8 sit ups, 8 back ext, 8 box jumps, 8 hand stand kick ups

Skill: review movements

WOD:
1 min at each station:
Wall ball
SDHP
Box Jump
Push Press
Row
Rest

GAME!

WOD: 25 min AMRAP

400 m run

30 Russian Twists

20 Burpees

10 Jumping Lunges

5 Ground to Overhead 95/65

Score: Rounds plus reps

A) Team Practice for WOD Jamz, or:

B) CF Metcon / work on a weakness

Skill: 20 min to work on Gymnastics (pick two-spend 10 min on each)

-MU (Bar/Ring) work on the weaker one. If neither are weak, work on

getting max multiples

-HS (holds, walks, shoulder taps, HSPU-freestanding and on wall…)

A) CF S-Wod, focusing on Muscle ups and HS walking

B) CF Metcon

C) Back Squat; 1 rep @ 90% +7#, then 2 sets of 5 @ 83%

Warm Up: 5 mins of freeze tag

Skill: Hang Power Snatch

WOD:


Alternating Tabata of:

Goblet Squats

Hang Power Snatch


GAME!!

Skill: 3 rounds of: NFT but 15 min time cap

Each round consists of

3 regular push up

3 wide pu

3 regular

3 staggered pu (left forward/right back)

3 regular

Skill: 1 RM Push Press

WOD:

15 min time cap

21Thrusters 95/65

50 DU

15 Thrusters

40 DU

9 Thrusters

30 DU

6 Thrusters

20 DU

3 Thrusters