WARM UP: 400m run lunge down and back 400m run lunge down and back bottom squat stretch hurdler stretch SKILL WORK: Clean Pull Unders x 7 High Hang Cleans x 7 2 rds WOD: Deadlift – 2, 2, 1, 1, 1, 1 Start @ 80% 1RM (No Max) 5 Power Cleans 10 M Shuttle (20 [...]

WARM UP: 800 Meter Run Tempo Runs x 4 Stretch SKILL WORK: Power Jerks x 7 Split Jerks x 7 2 Rds WOD: 6 Jerks Behind Neck 8 Ring Pushups 6 Toes to Bar 8 RFT RX = 115/75 PHA = 155/105

WARM UP: Foam Roll 5 x 100 Meter Row with 10 Second Rest High Knees Down Lunge walk Back Butt Kicks Down Lunge Walk Back SKILL WORK: Snatch Pull Unders x 7 High Hang Snatch x 7 WOD: 4 x 1 Snatch Every 30 seconds for 4 mins: 3 Press or DB Press (work speed) [...]

WARM UP: 4 x 100 meter rows 10 second rest Quat Stretch on box Hurdler Stretch SKILL WORK: Partner Leg Throws 4 x 20 Team WOD – 3-4 Peeps 15 Pushups per person** 400 M Run w/2 wallballs 15 Pushups per person** 400 M Run w/2 wallballs back 40 Wallballs *** 2 Rounds, then Team [...]

WARM UP: 400 Meter Run with wall ball Outside Drills SKILL WORK: Hand Stand Holds 30 seconds x 3 or 3 x 5 HSPU’s WOD: 6 Back Squats 4 Power Cleans 6 CTB Pullups 8 RFT RX = 135/95 PHA = BW lifts, 2 Rope Ascents