WOD

Skill Work  Strength  3 Rounds  Heavy Barbell Back Step Lunges  6 Reps each Leg  Weighted Hip Extensions 12 Reps  Conditioning For Time: 1000 M Row  30 Back Squats RX(155, 225)…

Skill Work:  15 Mins to Build as heavy as possible Barbell Complex  1 Power Snatch  2 Hang Snatch Pulls 1 Snatch above the Knee  1 Snatch Balance or Rack Jerk…

Skill Work: Pistol Progressions  Banded off Bar  5 each leg out all way to bottom then stand up both feet 5 each feet together at bottom then leg out stand…

Skill Work:  Accessory Functional work  3 Rounds  Single Arm Kneeling Press DB or KB (10-12 Reps each side)  Gorilla Rows (10-12 reps each side)  Conditioning:  Complete As Many Rounds in…

Skill Work: 5 X 5 Front Squat  Conditioning: 10  Rounds  10 Ball Slams  10 Burpees 10 DB Squat Cleans