WARM UP: Foam roll Shoulder dislocates 10 light kb swings 10 push ups 10 Squats 5inch worms 400 m row Skill Work: Pressing snatch balance Heaving snatch balance Snatch balance Snatch drop WOD: 15 power snatch 10 box jumps 25 double unders 1 mile run 25 double unders 15 power snatch 10 box jumps 1 [...]

WARM UP: Foam roll High knees Figure fours High jumps Drop Squats Split lunge SKILL WORK: Clean Mid Hang Clean Pull Unders MAX EFFORT: 20 Mins 2 Rep Front Squat 2 Rep Back Squat for scaled WOD: 10 Weighted Lunge (bar on back) @45% of weight set in Max Effort 30 Double Unders 30 Air [...]

WARM UP: 25 d/u Lunge down Lateral lunge back 5 pull ups 15 Squats 10 pushups 50 d/u Bench press 6×5 @65-75% WOD 15 dips 10 pull ups Then 3 attempts at max effort pushups (make rest minimal but enough) 15 dips 10 pushups Then 3 attempts at max effort pull ups (make rest minimal [...]

WARM UP: 10 Shoulder Dislocates 10 OHS 10 Over Head Lunges 2 RDS Shoulder Stretch with Band Tabata wall ball sit-ups WOD Ditch run x 4 30 bar facing burpees 15 ohs 95/65 3mins record completed reps Rest 6mins Ditch runx4 30 bar facing burpees 15 ohs 95/65 3mins record reps Rest 6 mins Ditch [...]

WARM UP: Foam roll Bear crawls Crab walks 2 laps with jump rope Frog jumps Leg swings Quad stretch 2rds Max Effort Power Jerk 15 mins to set a heavy power jerk WOD: 30 secs max pull ups 1 min rest 30 secs max single arm snatch 53/35 1 min rest 30 secs max strict [...]