This looks fun...
Oly Strength
1. Power Snatch 6 x 1 @ 80%
2. Power Clean and Jerk 6 x 1 @ 80%
3. EMOM for 6 minutes Alternate:
Odd: 5 Power Snatch @ 165/110# or HAP
Even: 5 Thrusters @ 165/110# or HAP
Squat Strength
High Bar Back Squat
Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
Work Sets 2 x 2 @ 95%
Engine WOD
Row 500 meters
rest 1 minute
AMRAP in 5 minutes
10 Russian KBS with one KB in each hand (45/25)
10 Wall Ball shots
rest 1 minute
400 Meter Run
Skill Work
Pick a skill you suck at.
Spend 5-10 minutes doing work that helps you not to suck at it
Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
Work Sets 2 x 2 @ 95%
Engine WOD
Row 500 meters
rest 1 minute
AMRAP in 5 minutes
10 Russian KBS with one KB in each hand (45/25)
10 Wall Ball shots
rest 1 minute
400 Meter Run
Skill Work
Pick a skill you suck at.
Spend 5-10 minutes doing work that helps you not to suck at it
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