Warm up

Breakdown of the hang power snatch

Skill

Hang power snatch

WOD

10 x reverse Tabata

-Burpees

-Box jumps (W/16” M/20”)

-HPS (W/#65 M/#95)

Warm up

Russian swings

H2H swings

American swings

Hand release

Wall ball sub

Skill

KB pistols

WOD

5 rounds of:

3 dead lifts

50 double unders

10 KB pistols

Warm up

800m run

Hollow rocks

Super rocks

OHS

Skill

OHS

WOD

15 minute AMRAP 

3 OHS

10 burpees 

Warm up

2 minutes jump rope

Power jumps

GHD sit ups

GHD back ext

OHS

TTB

Skill

KB snatch

WOD

12 x Tabata mash up

-KB snatch

-Burpees

Breakdown of the stroke

-Push

-Pry

-Rock

-Roll

-Full stroke

WOD

5x 500m row repeats followed by 3 minutes rest

Record all efforts