Strength Clean and Jerk: If you are new to this lift, work with coach on…
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WOD- 4 Rounds 90 seconds per station, 30 second transition. Switch as needed Battle ropes…
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Skill wu/General warm up-Coach’s choice WOD - For Time 2-4-6-8-10-12-14-16-18-20 Thrusters (95/65) Burpees TTB (Mod-med…
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Skill Pull up/muscle up progressions: Utilize progression whiteboard and coach’s recommendations to determine which accessory…
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Strength Front Squat 5 x 5 (60/65/70/75/80% 1RM): Increase wt. each round following the percentages…
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Skill Handstand Push up work/Handstand walk practice: Progressions for HSPU and for increasing shoulder and…
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Partner WOD- 20 min AMRAP 20- Partner Deadlift (255/175) 20- Partner lateral burpee over bar…
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Strength Bench Press 5 x 5 @ 75-80% WOD - 5RFT 10 Power cleans…
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