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Snatches, hand release pushups and double unders

Warm up
3x
Runway inch worms
5 burpees to 6" target
7 EB Snatch balance

WOD
12-10-8-6-4-2
Snatch (full) RX-95/65lb ADV-125/85lb
24-20-16-12-8-4
hand release pushups
48-40-32-24-16-8
Double unders

25 Minute cap.

Strength/Skills
15 minutes Snatch balance work
If feeling it work up to a neat, fast 3 rep max.

Runs and swings

Warm up
3x
Runway lunges
10 KB Stiff leg deadlifts
10 KB Ground to overhead

WOD
Every 3 minutes x 7
Run 300m @ 80-85%
In remaining time max rep unbroken KBS RX-24/16kg ADV-32/24kg

Score = total swings.

Note: Don't be obsessed by the amount of swings you get, the idea is to come straight in the door and walk up and pick up the KB. Don't save yourself just to get more swings, the aim is to get used to working under real fatigue.

Scaled option is every 3:30 x 7.


Strength/Skills
EMOM x7
Max L sit hold.

Power cleans and wall balls

Warm up
3x
20 Mountain climbers
7 EB Hi hang muscle cleans
7 KB Push press (2x KBs)

WOD
6 Minute AMRAP
5 power cleans 115/75lb
7 Wall balls 20/14lb

Rest 2 minutes

6 Minute AMRAP
4 Power cleans 135/95lb
7 Wall balls 20/14lb

Rest 2 minutes

6 Minute AMRAP
3 Power cleans 155/115
7 Wall balls 20/14lb

Strength/Skills
Every 2 minutes x 6
Max handstand hold (wall).

Note: If they are strong for you still limit them to no more than 1 minute holds.

Thrusters and bar burpees

Warm up
3x
Runway tiger crawls
7 KB SDHP
7 EB Strict press

Strength/Skills
15 Minutes to work up to a heavy complex of the following
1 Power clean
1 Hang squat clean
1 Squat clean to thruster

Wod
7x
6 Thrusters RX-115/75 ADV-145/105lb
8 Bar facing burpees
100m Run.

Rest up

WOD

Rest.

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