Warm up:  2 min of jump rope; 2 x 5 jump squats, 10 ohs, 5 db snatches, 10 swings, Burgner with class

Skill:  Snatch Variations
-power snatch
-hang snatch
-snatch pulls

Strength
-E2MOM Complex for 12 minutes of

Warm Up: Bear crawl to pull up bar, 10-second bar hang, 2 broad jumps, bear crawl to end of turf, 5 hollow rocks, animal crawl back to start

Skill Focus: Thrusters

WOD: 5 rounds of
100-meter row
5 toes-to-bar

Warm up:  400 m run, 2x 10 pass thrus, 10 windmills, 10 db press, 5 pull ups, 5 wall walk up; OH mobility

Strength:  Strict Press
Warm up to around 75% and then. . .

Warm up:  2x 200 m run, 10 spiderman crawls, 10 swings, 10 ring row, 10 push ups; 2x 10 split jumps, 20s kb squat hold

Strength:  Back Squat
Warm up to 80-85% and. . .

Back Squat 6 x 3 @80-85%

WOD:

Warm Up: How many times around the circle can you do? – Move in a roving plank circle outlined by cones. When the coach yells freeze, perform coached-determined movement at cones.

Warm Up: 400 m run, turf length: high knees, butt kickers, alt toe touches, burpee broad jumps

Teams of 2. 1 works 1 rests.
6min AMRAPS, 2min transition

Warm Up:  3 min of jump rope, 10 banded pass thrus, 10 pull aparts, 2x: 10 ring rows, 10 hollow rocks, 10 back extensions, 10 push ups

Skill Focus:
Bench 5 x 3, Superset with DB Bent over Row AHAP x 10

WOD:

 

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Warm Up:  400 m run; 2 x 10 scapular dep, 10 sit ups, 10 ball slams

Skill Focus:  Strict Pull Ups
Review modifications

Tempo Strict Pull ups (2 sec pause at the top, 3 sec decent)
5 sets x max reps

Warm Up:  200 m run, 10 pass thrus, 10 windmills, 10 ball slams, 10 wall balls, 10 shoulder taps or 6 wall kick ups
*Shoulder Mobility*

Skill Focus: Press
Warm up to 70 ish% and. . .