Strength/Skill: Front Squats, 5 x 5, 65%, every 2 minutes Focus on contrast of speeds slow/controlled eccentric (down), followed by an aggressive concentric (up) WOD:
Strength/Skill: Bent Over Row and Floor Press Minute 1 – Bent Over Row, Min 2 – Floor Press, Min 3 – Bent Over Row, Min
Strength/Skill: Power Cleans, 5 x 2, every 90 seconds Build up to a heavy set of 2 reps WOD: For Time Ladder Run 1 Lap to
Strength/Skill: Back Squats, 5 x 5, 70%, every 2 minutes Focus: Contrast of Speeds – Controlled Eccentric (down) followed by an Aggressive Concentric (up) WOD:
Strength/Skill: Front Squats, 4 x 8 @ 70%, every 2 minutes WOD: 15 minute Ladder Burpees – 5, 10, 15, 20, 25…etc Thrusters (115/75) –
Strength/Skill: Deadlift & Broad Jump Every 2 minutes for 4 rounds: 3 Deadlifts – Singles; A Pause (1-2s) with barbell at knee height prior to
Strength/Skill: Row Intervals, 8 x 100 meters alternate with a partner, or 1 : 2 work to rest ratio (1 min max rest) WOD: 25 min
Strength/Skill: Back Squats, 4 x 8 @ 75%, every 2 minutes WOD: AMRAP 5 Overhead Barbell Lunge steps, 2 for 1 (95/65) 10 Power Snatches
Strength/Skill: Push Jerk, 4 x 3, every 2 minutes Find 3RM (coaches, please update 3RM if applicable) WOD: 10 RFT 10 BF Situps (20/14) aka.
Strength/Skill: Wall Walks — 2 – 2 – 2 – 2 Hollow Rocks — 30 – 25 – 20 – 15 8 min cap WOD:
