Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 2x hang snatch shrug x 5, hang snatch high pull x 5, ohs x 5, 10 ring rows, 10 hollow rocks

Skill Focus: Snatch Technique work w/ empty bar 

Warm up: 15 yard flying burpees, 15 yard crab walk , 25 yard side shuffle, 25 yard sprint

Skill Focus: Front Squat
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WOD:
DB Front Squat
DB Shoulder Press

Teams of 3-4

4 quarters

Hold top of pull up for 45 s chin must be over bar / dead hang hold 45 s
3 points for the full 45 s

Tire flips for 45 s
3 points for every 20 flips

Ball slams

Time to enjoy the fruits of last Sunday's labor. . .

Warm up:  run/row afayw; 10 pvc pass thrus, windmills, ohs, fs, sdhp; 10 light sdhp, 5 squat jumps, 10 lunges, 15 sit ups

Skill Focus: OHS or FS  (whichever you did on 9/12)
Warm up and build to a. . .

OHS or FS 3 RM and try and add 2.5 – 5#

Warm up: 400 m run, 10 pass thrus, 10 windmills; 20 s hs hold, 10 lunges w/ frt raise, 10 mb clean shrugs, 10 mb pc, 10 mb pp, 10 ring rows

Mobility:  Overhead/Front rack/shoulders

Skill Focus: Power Clean & Jerk

Warm up: 300 m row, 2 x 5 dips, 10 push ups, 15 sit ups, 20 half burpees

Skill Focus:  Recovery work—banded shoulder work, foam rolling
Work on iso holds (rings, L sits, pillars, hs hold)

WOD All levels:

3 rds 1 min on:

Warm Up: 
10 jumping jacks, 25 yard high knee skip, 5 wall walk ups, 50 yard sprint

Skill Focus: practice control and hitting target on wall balls

WOD:
3 x 3min AMRAP of
6 wall balls
6 box jumps

Warm up: 200 m run/row, 10 pass thrus, 10 jump lunges, 10 scapular pull ups

Skill Focus:  Hang Power Snatch & OHS
Start light and warm up to working weight. . . choose wisely

WOD:

Levels 3

Warm up: 400 m run, 10 reverse lunges, 10 sit ups; 2 rds of Cindy

Mobility:  hip/glute/quad

Skill Focus: Back Squat
Warm up and build to working weight. . .

Levels 2 & 3
Back Squat 3 x max @85% of 1 rm