GENERAL WARM UP: SKILL WORK: Push Press Split Jerk Strict Press D/E Warm Up 40% x 3 50% x 2 60% x 1 65% x 1 8 x 3 on the minute start at 65% WOD: 3 Max Attempts at Strict Press/Push Press/Split Jerk Rest 2 Mins between sets (Go to failure on strict, then [...]

General Warm Up: 2 Laps 10 Step Ups per Leg 10 Squat Box Jumps 10 Good Mornings w/PVC Lateral Band Work Hamstring stretch with band x 2 SKILL/SPECIFIC WARM UP: Box Squat 40% x 5 50% x 5 60% x 5 70% x 3 WORK: BOX SQUAT 75% x 5 80% x 3 85% x [...]

WARM UP: Bear Crawl D/B 5 Diamond Push Ups 5 Regular Push Ups 10 Drop Squats 2 Rds SKILL WORK: Hand Stand Holds/Walks Ring Pull Ups Kipping Pull Ups WOD: 10 Ring Dips 15 Goblet Squats 100 meter Farmers Walk 15 Min AMRAP 6 to 8 Hours Befor or After you WOD: 6 x 200 [...]

General Warm Up: 15 Double Unders 2 Laps Leg Lifts Toe Grab & Reach Skill Work/ Specific Warm Up: * Snatch Lift Offs * Snatch Pulls * Snatch Pull Unders WOD: Snatch 7 x 1 Start at 60% Rest 8 Mins 7 Snatch 9 Bar Facing Burpees 30 Double Unders 3 RFT

Teams of 3: Power Snatch 115/75 OHS 115/75 Box Jumps 2 minute AMRAP (reps) Rest 2 minutes 5 minutes row: 150 meters at a time, per person Rest 2 minutes Teams of 3: Power Snatch 115/75 OHS 115/75 Box Jumps 2 minute AMRAP (reps) Rest 2 minutes 5 minutes row: 150 meters at a time, [...]