Strength/Skill:

• Build up to a heavy power snatch single
• 5/5/3/3 x Floating Snatch DL

Metcon:

• 5/4/3/2/1 x Rope Climbs
• 35/28/21/14/7 x OH Squats (95/65)

Strength/Skill:

• 10/5/3/10/5/3 x Bench Press

Metcon: 5 Sets

• 400m Run
• 10 x SHSPU
• Rest 1m

Strength/Skill:

• 4×7 Back Squat (65-70%)

Metcon: 27/21/15/9

• T2B
• Power Snatch (75/55)

Strength/Skill:

• Power Cleans from Blocks
• 3×3 @75%

Metcon:

• 1/2/3/4/5/6/7/8/9/10 x Thrusters (115/80)
• 2/4/6/8/10/12/14/16/18/20 x Shuttles (25′)

Strength/Skill:

• 5×5 DB Bench
• 5×7 DB Row
• 30s Max Ring Dips

Metcon: 25m Steady State

• Choose 1: Row/Bike/Ski

Cash-out: 3x

• 15 x Hollow Rocks
• 15 x Pikes
• 60s Plank

Strength/Skill:

• 3×10 Hang Power Snatch

Metcon: 15m Clock

• 50 Cal Row/Ski

Then, use remaining time for…

• 10 x GHD
• 1/2/3/4/5/6/7/8… x Power Clean (185/125)

Strength/Skill:

• 10m EMOM: 3 x Back Squats (building)

Metcon: 10 Rounds (2m cap per round)

• 20/16 x Cal Row
• 10 x Lateral Burpee-over-rower
• Rest 1m

Saturday Partner WOD!!

Partner A:

• 15/12 Cal Bike Erg
• 12 x DB Snatch
• 10 x T2B
• 3 x Stand Up Wall Walks

Partner B: Chipper

• 100 Cal Air Runner
• 100 Cal Row
• 100 Cal Ski
• 100 Burpees