WARM UP: Foam roll Lateral lunge 15 pushups 10 Squats 5 pull ups Figure fours High knees SKILL WORK: Mid hang clean 15 mins to build to a heavy clean WOD: 3 full cleans (squat) 6 pull ups 9 pushups 3 min AMRAP Rest 3 mins 3 full cleans (squat) 6 pushups 9 pull ups [...]

WARM UP: Foam roll 25 double unders Frog jumps Bear crawls Lunge d/b backwards Drop Squats 20 2rds SKILL WORK: Clean pullunders Mid hang clean D/E 10×4 back squat 55-70% every minute WOD: 30 unbroken double unders 10 deadlifts 225/155 15 box jumps 24/20 12 min AMRAP

WARM UP: Foam roll 250 m row Shoulder dislocates Strict press X10 Push press x10 Strict press x10 Split jerk x10 SKILL WORK: Clean pull unders Snatch pull unders Power cleans Power snatches 7 mins to build to a heavy strict press Rest 3mins 7 mins to build to a heavy split jerk WOD: 15 [...]

WARM UP: Foam roll Drop squatsx10 Lunge w/twist Lateral jumps into a Burpee d/b Squats X10 Sit-ups x10 SKILL WORK: 6-8 reps Kipping pull ups 6-8 reps butterfly pull-up 5-10 reps strict handstand pushups 10-12 reps Kipping handstand pushups WOD: 5 clapping pushups 10 goblet Squats 15 kb swings Run around the bld AMRAP 20 [...]

WARM UP: Foam roll 50 double unders Burpee broad jump Box step ups 10 each leg Lateral shuffle x5 Zombie walk Good mornings x10 Back squat x10 High Bar Back Squat Max Effort – 15 mins 5-5-5-5-5 Start at 55% 3×5 good mornings 135/95 WOD: 3 power cleans 3 front squats 25 abmat sit-ups 3 [...]