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Team WOD

Strength.

front rack reverse lunges 8,8,8,8,8 (4 each leg)

Conditioning.

3 rft

200m run

15 hang power snatch 42.5/30kg

Skill.

Toes to bar progressions.

Conditioning.

10min amrap

10 pull up

20 wall ball 10’/9′ 9/6kg

10 (alternating) kettlebell snatch 24/16kg

Strength.

push press 5 x 5 @ 80%

Conditioning.

12min omem.

1min. 15/10 burpee

2min. 10 step down box jump 30/24

3min. Max effort double unders

Skill.

15min work up to heavy power clean & power jerk.

Conditioning.

CrossFit Open WOD 13.4

7min ascending ladder. 3,6,9 etc

3 clean & jerk

3 toes to bar

Strength.

back squat

1 x 6 65%

1 x 4 75%

1 x 2 80%

1 x 2 85%

1 x 1 90%

rest 2-3min

1 x max effort 83%

Conditioning.

4 rounds for total reps.

In 2min complete:

200m run then in remaking time amrap

5 ring muscle up

15 squat

1min rest between rds.

Team WOD

Strength.

push press 5 x 5 @75% of 1rm.

Conditioning.

3rft

10 kettlebell shoulder to overhead (each arm) 24/16kg

10 pull up

30 double unders

Skill.

7 sets (every 2min) 2 high hang snatch. (Keep light to work on speed under the bar)

Conditioning.

10min amrap

7 thrusters 50/35kg

7 bar facing burpee

7 toes to bar

Strength.

good mornings 5 x 5 @28% of back squat 1rm. Tempo 3011

Conditioning.

6min ascending ladder 3,6,9 etc

3 power clean 60/40kg

3 step down box jump