WOD

Skillwork: 5x 3  Hang Power Cleans  3x 5  Clean grip RDL  Conditioning: For Time: 4x 5 min AMR  3 Power Cleans  4 Box Jumps  5 Wall Balls

Skill-work: 3 Rounds  Complete as a super Set  20 Alternating Strict KB or DB Press  10 Strict Weighted Pull-ups  15 Lateral Raises  Conditioning: AMR 20 Mins  250 M Row  12…

Skill-work: 6 X (2 Power Snatch + 2 Full Snatch + 2 OH )  Modify Accordingly if No Flexibility for OH Movement  Conditioning: For Time  80-70-60-50-40-30-20 DU’s  21-18-15-12-9-6-3 reps for…

Skill-work: Barbell Cycling  EMOM X 10 Mins  5 Power Snatch  (Must Be a weight challenging but can get all 5 reps)  Supplement  3 X  12 -15  Snatch Grip Bent Over…

Skill-work: CoreWork  3 Rounds  30 Hollow Rocks  1 Min Hollow Hold  20 L-sit Pop outs  30 sec L-sit Hold  1 Arm Farmers Carry down and Back Conditioning: “Helen” 3 rounds …