Snatch Work A1 Barbell Overhead Squat 2x5 SLOW *Empty Bar A2 Foam Roll Upper Back 2x90s WOD 15 Rounds for Time 2 Power Snatch (135/95) 3 Burpee Box Jump Run 100m *30 minute cap [...]

Strength A1 Bench Press 5-3-1-1-1 A2 DB Top Down Bent Over Row 4x16 (8/arm) WOD 15 KB Swings (1x70/1x53) 20 Bodyweight Reverse Lunges (10/side) 10 V-Ups *10 Minute Cap

Core Work EMOM 9 1 - 1x45s Deadbug Hold 2 - 1x15 Side Plank Rotation 3 - 1x15 Side Plank Rotation Partner WOD Do movements in order and split them evenly, but sets/reps is up [...]

Skill Practice - 10 Minutes Toes to Bar A1 2x10 Hanging Arch to Hollow A2 2x20 Seated Pike Pulse or 2x20/leg Seated Single Leg Pike Pulse WOD 20 Minute AMRAP 8 DL (225/155) 12 Toes [...]

Strength A1 Power Snatch 3-2-1-1-1 A2 PVC Pass Through 3x10 *Inch grip closer over reps and sets. Partner can assist through sticking points! WOD 2 Rounds for Time 25 Wall Balls (20/14) 20 Side Shuffles [...]