Monday Dec 14th WOD

Strength: (15min) 1a) Snatch Balance- 1RM (Overhead Squat for people who aren't ready for the snatch balance/PVC Pipe if necessary) 2a) Deadlift- *Dead Pull & Overhand grip* (20 minutes) 75x5 85x3 95xME 85x3 75xME (touch and go 2b) Reverse DB Lunge 5x8 3a) Barbell Goodmornings 5x8 3b) Strict T2B 5xME Conditioning: Optional: 1 mile Run or 1600 m Row for time (Try to improve from your time last week)

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Friday Oct 15th WOD

Strength: Hang Power clean: 7-7-7-5-5-5-3-3-3 you will perform all reps unbroken increasing weigth each set. So you will find a heavy set of 7, 5, 3 Conditioning: 15 min AMRAP 200m RUn 6 Box Jump Over

Thursday Oct 14th WOD

Strength: Bench Press 1x 4 @ 75% 3 x 4 @ 80% 2 x 4 @ 65% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 14 min EMOM 10 Wall Balls Max Reps Push Up + Tap + Tap (leave about 10-15 seconds rest at the en

Wednesday Oct 13th WOD

Conditioning: Partner WOD 30 min Amrap 60 Push Press (115/75)(95/65) 50 KBS (70/55)(55/35) 40 T2B/Knee 2 Chest 30 Hang Power Cleans (115/75)(95/65) 20 HSPU/Kneel & Press 10 Hang Power Snatch (115/75)