Strength/Skill A1 Weighted Chin-Up 3-3-1-1 A2 Power Position Power Snatch 3-3-2-2-1... (Building towards WOD weight (or heavier)) WOD 12 Rounds for Time 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m *21 Minute Cap

Technique/Mobility A1 Tall Clean 3x3* empty bar/minimal weight A2 Butcher Block 2x60s WOD Partner WOD You Go I Go 14 Rounds (7 Each) 16 Landmine Twist (55/45) 12 Wall Ball (20/14) 3 Power Clean (185/135) [...]

WOD 2 Rounds Run 800m Row 1k Then 4 Rounds 3 Wall Walk 20 DB Anchored AbMat Sit-Ups *26 minute cap Friday Muscles A1 Ring Curl 3x12 A2 KB Pullover Leg Raise 3x12 (44/26)

DOUBLE STRENGTH A1 Bulgarian Split Squat (1) 4x8/Leg* *plate/low box A2 Weighted Matador Dip (1) 8-8-6-6 B1 Barbell RDL (1) 4x8 B2 Australian Row (1) 4x10* *1 pause at top

STRENGTH A1 Weighted Pull-Up 3-3-1-1 or 4x5 @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 Power Position Power Snatch 3-3-2-2-1 WOD 3 Rounds 3 Minutes Work/1 Minute Rest AMRAP 12 Alternating DB [...]

STRENGTH A1 Back Squat (2) 10-10-8-8 A2 90/90 Switch w/ Rotation 2x10 (5/side) then Lateral Monster Walk 2x40 steps (20 each direction) WOD 5 Rounds for Time Accumulate 1 Minute Bent Arm Plank 16 KB [...]