4/22

Skill: Deadlift
5-5-5-5-5
*all these sets are working sets. Warmup sets are not reflected here

WOD
15-12-9
clean and jerk 185/115
Box jumps 30/24

4/18

Thursday
EMOM 10 min
Even minute 7 back rack thrusters
135/95
Odd 3-5 hang squat snatch
135/95

WOD
15 min Cap
18, 15, 12, 9, 6, 3
power snatch 115/75
clean and jerk 115/75
Kb swing 70/50

Extra credit
100 grasshoppers

4/17

Skill: handstand walks and bar pullovers

WOD
Buy in:
800 m run
3 rounds
30 toes to bar
20 burpee box jumps
10 hspu

4/16

Tuesday
WOD 1st

Fran

Skill:
8×8 back squat
All sets count

4/15

Skill:
Power Clean and Push Jerk
5-4-3-2-1
Drop the bar between reps, but only rest 3-5 seconds… Rest 2ish minutes between sets

WOD
Elizabeth
21-15-9
Full Clean 135/95
Ring Dip