Sunday
HSPU Skill Pratcice
Deadlift 5 sets of 5 reps
each rep paused 3 sec at knee.
EMOM 12
- 10-12 Cal row
- 3-5 Wall Walks
Monday
Front Squat (paused 3 secs in bottom) AHAP
5 sets of 5 reps
EMOM 10
1 Power Snatch 1 Hang Snatch 1 OHS – Build to Heaviest
Tuesday
- Muscle up skill/Strength
- The Dirty 30 (30 reps of each for time) 30 min time cap
Box Jumps
Pull ups
Kettle bell Swings
Lunge Step
Knees to Elbow
Push Press 20kg
Good morning 20kg
Wall balls
Burpees
Double unders then back up!
Wednesday
Build to 1RM Bear Complex
Clean
Front Squat
Push Press
Back Squat
Push Press
EMOM16
- 4 x Squats Cleans @ 80%
- 10-12 TTB
Thursday
EMOM 12
1. 5-7 HSPU
2. 10 x PenDlay Row AHAP
3 x
AMRAP 4
Row for Cal
AMRAP 4
3 chest to bar Pull ups
6 push ups
9 box jump over
Rest 2 mins
Friday
Team Wod