FIRE UP
SKILLA1: SNATCH DROPOTM 6x2 (climbing)B1: SNATCHOTM 6x2 (across)C1: Kneeling Jumps 6x3C2: DB Bulgarian Split Squats 6x4/ea WOD: 3 RFT6 Deadlifts (225/155)12 Pistols18 TTB
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SKILLCLEAN & jERK6x2Snatch Drop5x3 (climbing)BB Reverse Lunge 5x63 each side/alternating WOD: 3 RFT6 Hang Power Cleans 135/959 Burpees15 Battle Ropes
SKILLBENCH PRESS4x3RMPush Press1 set 15-20 reps1 set to failure WOD: 3 RFT15 Kettlebell (70/55)12 HR Chest Slap Push Ups9 Strict Pull Ups6 Strict HSPU3 Strict Ring Dips/3 MU's
SKILLSnatch Drop6x2 (climbing)OHS 1-2Lateral Bounds6x4 (1=1) WOD: 5 RFT50 Yd Heavy Sled Pull15 GHD Sit UpsRest 2 Minutes btw rounds Pull should be heavy enough to force a walk. If you can run, weight is too light. Keep torso upright and heel to toe as you walk. This is about stimulus not score.
SKILLPP (1 RM)Thrusters (3 RM) WOD: FIGHT GONE BAD5 Rds/Total Reps1 minute at each station for repsWall Balls (20/14)SDLHP (75/55)Box Jumps (20")Push Press (75/55)Calorie RowRest Compare to 10/6/12
SKILL TESTINGDeadliftsFront SquatsBurpeesPull UpsUse your skill test sheet to determine which weight to start with or 50% of your max. For body weight movements, we will be going for unbroken max number of reps WOD: 4 RFT25 Squats8 HSPU10 Push Ups8 Pull Ups25 Squats8 HSPU10 K2E/TTB