Friday
Warm up & Skill
Snatch technique
WOD
10-minute AMRAP
Squat snatch W/95 M/135
Thursday
Warm up
600m run
CTB pull-ups
Strict ring dips to true support
KBS
OHS
Skill
Bar muscle-ups
WOD
Complete the following:
1K row
50 pistols
15 bar muscle-ups
Wednesday
Warm up
Broad jumps
Plate runs
Pull ups
Dips
OHS
Skill
Transitions
WOD
5 rounds of:
400m run
25 TTB
25 KBS
Tuesday
Warm up
Hang power clean technique
Skill
HSPU
WOD
15-minute AMRAP
HSPU 3-6-9-12-15-18-21-24…
Hang power clean 3-6-9-12-15-18-21-24…
Monday
Warm up & Skill
Pose running drills
-Stationary pulling
-Partner pulling drill
-Partner falling drill
-Follow the hand
-Partner pulling reinforcement
WOD
Part#1
6-minute max distance run
Part#2
4-minute max distance row
Part#3
2-minute max effort double unders