Strength/Skill 20 minutes of technique work on Kipping/butterfly/strict pull ups or Double Unders! Lets Start eliminating the weaknesses! WOD For Time: 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55)

Strength Front Squat 5 X 3 @ 80% WOD 3 Rounds for Time  40 cal row 20 TTB 10 hang power snatch 115/80

WOD 10 Rounds: 5 Squat Cleans (135/95) 10 Cal Assault Bike 30 Double Unders Rest 1:00 between rounds

Strength Bench Press Work up to a 3 rep max WOD 15-12-9-6-3 Deadlifts (225/155) 30-24-18-12-6 GHDSU

WOD “Glen” 30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

Strength/Skill EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135) WOD 4 RFT: 21 Wallballs (20/14) 18 Cal Row 15 Box Jumps (24/20″) 12 Power Snatch […]

WOD 3 Rounds for Time -75 DU -50 Air Squats -25 Calorie Row If time permits TABATA abs!!!!

Skill Work 15-20 minutes  at your own pace good solid reps confidence under the bar. Snatch Balance 1x with jerk to get the bar moving upward 1x with no legs […]

Strength Bench 80%/5 85%/1 85%/5 90%/1 95%/5 100%/1 WOD AMRAP 4: -21 Calorie Row -21 Power Cleans 135/95 -15 Burpee Box Jump Overs 24/20 Rest 4:00 AMRAP 4: -27 Calorie […]