Month: December 2022

OLY Skill: Snatch Complex *Empty barbell4 sets of:1 Deadlift1 High Pull1 Muscle Snatch1 OHS1 Snatch Balance*Coach leads the sets as part of the warm up* Strength: 4×4 Front Squats add 5# WOD: 3RFT3 Rope Climbs10 KB Goblet Squat Cleans 35/53*Rest 5 minutes* For Time:1 Mile Run

5×5 front squat add 5# 2 second pause at the top of each rep “Murph” prep800M run10 rds. of Cindy800M run

EMOM 6 minutes 4 clusters 65/95 AMRAP 15 minutes 10 renegade DB rows (pick wt.) body in plank position 10 pistols alternate leg with 1 DB 20 ab mat sit ups with 1 DB held to chest

5×5 OH squat add 5# 2 sec. pause at the top of each rep For time:21-18-15-12-9-6-3CTB pull-ups Burpee box overs 20/24

EMOM 5 minutes 3 high hang power cleans 95/135 3 RFT5 hang power snatch 65/9520 front rack lunges 65/9575 double unders

5×5 back squat add 5# 2 sec. pause at the top of each rep. For time- partner WOD:200M partner barbell carry 105/15550 deadlifts 105/15550 burpee star jumps200M partner barbell carry 50 lateral jumps over bar50 pull ups 200M partner barbell carry

5×5 OH squats add 5# to last lift WOD “Light Linda”Using 60% of your 1 rep max10 deadlifts10 bench press10 hang power cleans Then 9-9-9 down to 1-1-1This should be done in 15-20 minutes partner up with 1 or 2 people and cycle through the stations

Skill work: Ring muscle up progression WOD “Mary” AMRAP in 20 minutes 5 HSPU 10 pistols15 pull ups

5×5 back squat add 5# from last lift For time: 800m run 5 KB swing 35/53 5 Box jumps 20/24 5 Burpees 600m run 10 KB swing 10 Box jumps 10 Burpees 400m run 15 KB swing 15 Box jumps 15 Burpees 200m run 20 KB swings 20 Box jumps 20 Burpees