Warm Up: 400m Run + Mobility
Strength: Snatch Complex 1 x Snatch 1 x Hang Snatch 1 x OHS 1 x Snatch Balance (Work up to a heavy single complex)
WOD: Alternating...
Warm Up: 400m Run + 3rds 5 x Pull Ups 10 x Push Ups 15 x A.S +Mobility
Strength: Extra Mobility OR Catch up Mon/Tue/Wed
WOD: For Time
21 x Medball Sit Ups
15...
Warm Up: 400m Run + Mobility
Strength: 15mins to Establish 3RM Clean + Jerk
WOD: Time Cap 20mins
200m run
25 x snatches 40/30
25 x KB swings 24/16
25 x overhead squats 40/30
25 x box jumps 24/20
25 x wall balls...
Warm Up: 400m Run + 3rds 7 x Burpees 9 x A.S 12 x Plank Traps Squeeze
Strength: OTM for 10mins 3 x Back Squats @ 80% 1RM
WOD: 3RFT
Kettlebell Swings 21-15-9...
Warm Up: 400m Run + Mobility
Strength: 15mins to Establish 1RM Hang Snatch
WOD: 7 RDS
Every 2mins
7 x Power Snatches (55/35)
7 x CTB Pull Ups
21 x DU...
