SWOD:
Squat Clean 3x3
(70,80,90%)
:WOD:
5 rounds
400 meter run
2 rope climbs

:Skill:
5x1
Snatch pulls @100% of 1RM

:WODS:
3 rounds
10 clean and jerks @65% of 1RM
10 burpee box jumps

:Skill:(10minutes)
10 rope climbs
/ Rope climbing technique (s&Jhooks)

:WOD:(total wod time is 30 mins)
10 minutes to complete
800 meter run
Max air squats
10 minutes to complete
800 m run
Max burpees
10 minutes to complete
800 m run
Max double unders
*score is total reps of squats,burpees,and du's)

:SWOD:
Squat snatch 3x5
(65,75,85%)

:WOD:
3 rounds
35 pistols
20 handstand shoulder touches

SWOD:
Squat Clean 3x5 (65,75,85%)

:Wod:
10 minutes to establish a 1RM for
Squat Snatch
then
1 round of
15 squat clean thrusters(65-135)
30 pullups
60 jumping alternating lunges (aka-”nasties”)

:SWOD:
Push Jerk
3x5
(65%,75%,85)

:WOD:
"Kelly"
5 rounds
Run 400 meters
30 box jumps
30 wall ball shots

:Skill:
“Baseline”
500 m row
40 squats
30 situps
20 push ups
10 pull up

:WOD:
Front Squat
1-1-1-1-1-1-1
Power Clean
1-1-1-1-1-1-1
Push Press
1-1-1-1-1-1-1