Buy in:
50 non heaving snatch balance
Strength:
Snatch
Deload
5 x 5 E2MOM
65% 1 Rep Max
WOD:
12 minute AMRAP
12 Power snatches (95/65)
10 Burpee Wall balls
8 Pull-ups
Cash out:
Tabata ab mat sit-ups
Buy in
Shinny soccer throw down
WOD:
A. 5 min AMRAP
10 TTB
15 Ring push ups
20 Box jumps (24/20)
B. 5 min
5 clean and jerk (135/85)
20 double unders
Cash out :
20 GHD back extensions
Buy in:
Ring plank holds
Mobility:
Partner barbell hamstring flossing
Strength:
Push Press
Deload
5 x 5 E2MOM
65% 1 Rep Max
WOD:
4 Rounds
15 Body weight dead lifts
10 Over the bar Burpees
250 Meter ball run
Cashout:
20 GHD sit-ups
Buy in:
30 Hand to hand kb swings
Mobility:
Coaches choice
WOD:
“Barbara”
Five rounds, each of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest three minutes between each round.
Buy In:
Suicide sprints
Mobility:
Hip flexors
Squats:
5 x 5 E2MOM
65% 1 Rep Max
WOD:
3 rounds
10 plate ground to overhead
200 meter plate run
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