Aaron and BLee getting after some rope climbs!

Warmup: 5 Rounds

10 seated kettlebell presses

10 standing kettlebell high pulls

10 kettlebell over-head walking lunges

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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

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Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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WOD: 3 Rounds of

1 minute max rep wall balls 20/14#

1 minute max rep 20 meter runs

1 minute max rep power snatches 75/55#

1  minute max rep box jumps 30/24"

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Sellout/Rugby Conditioning: 15 minutes of burpees tire flips 

Warmup: 10 mins of

10 meter bear crawl

10 KBS

20 Double Unders

20 situps

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Strength: Thruster 6x1 ~ Increase loads

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WOD: 12 min AMRAP

5 Thrusters 135/95#

10 Burpees 

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Endurance: Meet at ECC @ 6 am

5 Rounds for Time

500 meter row

20 Burpees 

30 Double Unders

Albert flying through the jump ropes!

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

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Buy-in: Clean Complex - movement and positions more important than weight

Mid-shin to above-the-knee x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Mid-shin to full clean x 6

Power jerk x 6

Split jerk x 6

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Strength: Overhead squat 6x3

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WOD: For time

15 hang cleans 95/65

15 wall balls 20/14

3 rope climbs

12 hang cleans 

12 wall balls

2 rope climbs

9 hang cleans 

9 wall balls

1 rope climb

12 hang cleans 

12 wall balls

2 rope climbs

15 hang cleans 

15 wall balls

3 rope climbs

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Sell out:

10!

Calorie row

Lateral jumps over the rower