• Row 500m or Jog 400m
• 2-3mins per side of Couch Stretch Banded Extension:   (0:30-1:05)
• 2-3mins per side of 1st Rib mob   (1:20-1:45)
• Grab an empty bar and let’s review the power snatch

Strength Work

• Power snatch 1RM

Work skill of:

• TTB
• KTE
• Lsits
• skin the cats
…

• Run 200m
• 1 min / side Shoulder extension in external rotation
• 2 min T Spine mobility
• 1 min / side tricep smash
• 3 Rounds:
  • 5 pushups
  • 5 Squats
  • 5 burpees
• Run 200m

Skill Work

• 7 Rep Push Press

WOD

5 rounds:

• 12 pull-ups
• 6 push presses
• 12 pushups
• 6 push presses
…

As a group:

• Row 1000m or Jog 800m
• 2mins per side of Pec Minor Internal Rotation mob (2:10-3:20)
• 2mins per side of Hip Floor External Rotation  (1:45-5:00)

Conditioning prep:

• review of hspu or negatives – now is the time to find your scaling option if you need one
• review of rope climbing skill

Conditioning

• 5 sets for total reps – if need be can be done in any order
• AMRAP HSPU or AMRAP of :03 sec negatives in 1min
• Rest:20
• AMRAP rope climbs in 1min
• Rest :20
• AMRAP row for meters in 1min
• Rest 3mins b/t sets
…

• Run 200m
• 2 Rounds:
  • 2 Forward Rolls
  • 5 Squats
  • 5 pushups
  • 5 box jumps
• 1 min / side calf stretch
• 1 min / side front rack mobility
• 1 min / side tricep smash
• 2 min KB Squat hold
• 2 min T Spine mobility

Skill Work

• 7 rep Front Squat

WOD

2 x 6:00 AMRAPs, rest 2:00 in between:

• 7 front squats
• 14 knees-to-elbows
…

As a group:

• Jog 400m or Row 500m
• 2-3 mins of the PVC “Keg Stretch” using double balls or PVC pipe  (3:27-4:43)
• 2mins per side of Hip Floor External Rotation  (1:45-5:00)
• Grab an empty bar and let’s review the OHS

Strength work

• OHS — find a 1RM
• With any time remaining — HS skill work: hollow body /hollow rocks, shoulder touches, handstand hold etc
…

A.Squat – 3×10 @ 80%; rest 3mins

B. Hang snatch from mid-thigh 5×3 @ 70%; rest 2mins

C. Halting Snatch Deadlift to hips @ 85% x 3 x 3; rest 2mins

D. OHS 5×3 @ 70%; rest 2mins

Wednesday June 19th

A. Split Jerk from behind the neck 3 x 3 @75% 2×3 @ 80%; rest 2-3

B. Push Press -1×3@ 75%, 2×5@ 80%, 1×5 @ 85%; rest 2-3mins

C. Jerk Dip Squat 3×5 @ 85% of jerk rest 1min

5 min AMRAP for MAX REPS

10 SA KB swing/5 per arm

10 SA KB thursters/5 per arm

10 SA KB snatch/5 per arm

Thursday

A. Power Snatch – 65% x 3, 70% x 3 x 2, 75% x 3; rest 2-3mins

B. Power Clean – 65% x 3, 70% x 3 x 2, 75% x 3; rest 2-3 mins

C. Push Jerk – 65% x 3, 70% x 3 x 2, 75% x 3; rest 2-3mins

For time

*5 ladders (2-4-6 rep) ladders (60 total reps):

Chin-up (supinated)

Ring Dips…

Run 200m
1 min / side ankle smash
2 min KB Squat Hold

3 min of 10 sec Superman holds
3 min of 10 sec Hollow Rock holds

3 Rounds:

• 5 pushups
• 10 squats
• 5 empty bar push press

Skill Work

Thruster Review

WOD

Death by Thrusters and Box jumps

Minute 1: perform 1 thruster and 1 box jump
Minute 2: perform 2 thrusters and 2 box jumps
Minute 3: perform 3 thrusters and 3 box jumps
Continue until reps cannot be completed in the minute…

As a group:

• Row 1k or jog 800m
• 2-3 mins per leg — calf and Achilles PVC/bar/hand mashing   (1:45-2:40)
• 2-3 mins of Shoulder External Rotation Straight Arm Band (8:20-8:50)

Conditioning prep

• 3 sets of:
• Run 200m
• 4 kip swings
• 4 TTB
• 4 box jump with step down 24/20″
• 4 box jump and jump down

WOD

• 20 min AMRAP of:
• Run 800m
• 8 TTB
• 16 Box jump with step down 24/20″
…

• Run 400m
• 1 min / side ankle smash
• 1 min / side shoulder external rotation
• 2 min T-Spine
• 1 min / side couch stretch

3 rounds:

• 3 pushups
• 4 box jumps
• 5 light deadlifts

Skill Work

Clean 3 rep max

WOD

15-12-9

• Power cleans
• Push-ups

Rest 2:00

15-12-9

• Push-ups
• Power cleans
…

As a group:

• Row 1k or jog 800m
• 2mins per leg calf and Achilles PVC/bar/hand mashing   (1:45-2:40)
• 2-3 mins of PVC “Keg Stretch” using double balls or PVC  (3:27-4:43)

Conditioning prep

• 2 sets of:
• 10 air squats
• :20 secs ankle hops 1:45-2:00
• 5 Single leg lateral hops per side 2:19-2:23
• 5 single leg linear hops per side 2:27 -2:30
• 5 unilateral toe touch 2:35-2:55

WOD

• 6 sets of:
• 20 DU’s or 60 singles
• Rest:30secs
• 8-12 ring rows
• Rest :30 secs
• Prowler push 60m in 15m increments 180/120#
• Rest 2mins b/t sets
…