Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Band Assisted CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

Skill: Ring MU

MetCon: For time

5 Ring MU
10 KB One arm Push Press (each arm)
7 Ring MU
15 KB front Rack lunges (reps per each Leg)
9 Ring MU
20 KB swings

A) Ask coach for scaling options- 12/8kg KB
B) MU By ability/ 16/12kg
C+D) 24/16kg
E) Strict Ring MU- 32/24kg

Olympic weightlifting WOD:

1. 3 position clean: 3×1+1+1×60% | 3×1+1+1×70%
2. C&J: 3×1+3×70% | 3×1+2×80% | 2×1+1×90%
3. Tempo snatch Snatch pull (5 sec up, 1 sec pause, 5sec down) 5x3x60%
4. Good Morning 5×5-8x1RM snatch

 

Endurance:

 

Endurance:

 

For time:

 

Run 1K

 

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

 

Row 1K