Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x Push up, 15x Air squats.
20min Skill Practice of your choice instead of Strength Work
W.O.D.: 50-40-30-20-10 reps of the following...
Warm Up: 4 Rounds: 50x Step ups (24/20), 10x push ups, 10x sit ups, stretch or dynamic movement of your choice.
Strength: Work up to a 3 RM overhead squat and...
Warm Up: 3 Rounds w/ the bar: 3x RDL, 3x Hang power clean, 3x Front squat, 3x push press, 3x back squat, stretch of your choice.
Strength: Back Squat: Work up...
Strength: Work up to 1 RM Snatch, then back it down to 70% and perform 2 snatches every 60sec for 10 minutes.
W.O.D.: Complete 7 rounds for time of the...
Strength: Work up to 1RM Snatch, then back it down to 80% and do a double on the minute for 10 minutes.
Work Capacity
W.O.D.: 10-8-6-4-2-4-6-8-10 reps of the following...
