Friday

Warm up  

2 minutes double unders

Dips 

False grip ring rows

GHD sit ups

GHD back ext

OHS

Skill

Movement standards

Test 3

3 x max effort pull-ups

Rest as needed

(Score best effort)

Test 7

1 minute max effort TTB

Test 11

3 x max effort HSPU

Rest as needed

(Score best effort)

WM

Thursday

Warm up 

Plate pinch carry

Single arm strict DB press

Double KB rack carry

Strict TTB

Skill

Stone ground to shoulder

Test 8

1 minute max effort stone GTS W/#95 M/#145

Test 2

3 minutes max distance row

Wednesday

Warm up  & Skill

Clean technique

WOD 

Three Rounds for time of:  

30 Cleans W/65 M/95 

30 Pull-ups 

800 meter run

Tuesday

Warm up  & Skill

Pulling drills

-Stationary single leg

-Alternating legs

-Lunge drill

Falling drills

-Partner fall drill

-Hip driver drill

Partner pull & fall (hands on shoulders)

TEST 1

600m max effort run

TEST 6

B2B tabata squats

Low is the score

Monday

Warm up & Skill

Snatch technique

TEST #10

9 minutes to find your 1 rep max snatch

Then…

2-minute AMRAP 

½ your heaviest successful lift