Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)

MetCon: AMRAP – 3 Rds of 10 min work + 2 min rest

Rd 1:

7 thruster

7 burpees

7 pullups

Rd 2:

7 HPC

7 burpees

7 T2B

Rd 3:

7 S2OH

7 burpees

7 diamond pushups

A) Ask coach for modifications
B) 30/20kg- Pull ups by ability
C+) 42.5/30kg- Pull ups

 

Olympic weightlifting WOD:

1. Snatch complex: SN high pull+muscle snatch+power snatch+drop snatch/snatch balance. 7 rds, start @50% add weight by feel
2. Pushpress 6x3x70%
3. Deficit clean pulls 3x3x95% 3x3x105%
4. Front squat3x3x75% 3x2x85%

 

Endurance WOD:

Buy In: 1k Row Test

Metcon:

30 min AMRAP

10 V-Ups

20 Wall Balls

50 m Suitcase Carry (24/20)

250m Row