WU: TGU and SDLHP technique

 

Strength: Strict Press singles

EMOM 10 @ 75% of 1RM

 

Cond: For Time

Buy in: 20 TGU @ 50/35#

Then…

10-20-30 of

TTB

SDLHP @ 75/55#

BFBs

WU:  1 round 

20 step ups

20 hollow/arch swings

10 front squats

 

Oly: Clean singles

EMOM 10 @ 75% of 1RM

 

Cond:  Partner Wod FT

100 Box jumps 24/20”

200 KB swings 53/35#

300 DUs 

S – as needed.  SU = DU

WU: 1 round

20 BW lunges

20 Supermans

5 pause squats (10 secs w/barbell)

 

 

Strength: Back Squat singles

EMOM 10 @ 75% of 1RM

 

Cond: 5RFT (Time Cap 15 mins)

10 BB OH Lunges 95/65

15 Wallballs 20/14

S- scale as needed

WU: 20 burpees
Partner HS walk practice
Snatch technique

Oly: Hang Snatch
Work up to heavy single (20 Mins)

Cond: Partner Wod FT 
2 rounds 
200’ HS walk
20 Weighted pistols (53/35)
20 Ring MU

RX: HS walk, 53/35 pistols, RMU
S1: Partner HS walk, pistols, C2B
S2: Wheel barrows, Assisted pistols, Jumping C2B

WU: Core tabata (20s on 10s off)
Russian Twists 25/15
Sit ups
Hip ups
Hollow hold

Strength:  Work up to a 1RM OHS
*If you get to your max quickly, spend the rest of the time stretching, working shoulder position over head and setting up for conditioning.

WU:  2 rounds

10 Squat Jumps

10 Superman’s 

10 Frankenstein’s (stretch hams)

 

– Work up to 75% of 1RM Deadlift

 

Strength:  EMOM 10

Deadlift single OTM @ 75% of 1RM

 

Cond: OPEN WOD 17.1 (Time Cap 20 mins)

For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs

 

RX – 50/35, 24/20”

S1 – 35/20, 20/20” (step ups ok)

S2 – 20/10, Any height box, (step ups ok)