Skills: Superman HoldSorrenson OlyStrength: Snatch Balance, Work to moderate set of 3 Conditioning: 3 rounds 20 KBS 20 Burpess
Read MoreSkill: Turkish Getups 3-2-1 OlyStrength: Alt. Front Rack Lunges 6-6-6-6 Conditioning: Helen(ish) 3 rounds 200m Run 12 Ring RowsPullups 12 KBS 12 Burpees
Read MoreSkills: Hollow holds OlyStrength: Halting Snatch Grip DL 1.1.1 x3 Conditioning: For time: 25 Wallbals 15KBS 10 Box Jumps 10 Wallbals 15KBS 10 Box Jumps
Read MoreSkills: Wall Walks 2-2-2-2 OlyStrength: Overhead Squats@21×1 3-3-3-3 Conditioning: 21-15-9 KB Deadlift Paralette Shoot Thru
Read MoreSkills: Box Jumps OlyStrength: Hang Clean 2-2-2-2-2 Conditioning: 10 Min AMRAP 10 Wallballs 8 KBS 6 Burpees
Read MoreSkill: Inversions OlyStrength: A1. Back Squat @ 31×1 5-4-3-3-2 rest 1 min A2. Pullup Negatives 2-2-2-2-2 Conditioning: 7 rounds for time: 3 Burpee Broad Jumps 6 K2E 9 Hollow rocks
Read MoreSkills: Double Under Technique Oly Strength: Push Press @ 11×1 3-3-3-3-3 Conditioning: 5 rounds for time: 5 Thrusters 200m Run 3 max height Burpees
Read MoreSkill: L-sits, find your position. Build to a 2 min hold in as less reps as possible. Rest as needed. OlyStrength: High Hang Power Snatch 1.1.1 x5 Conditioning: 10Min EMOTM (Acending) Paralette Hop Over Burpee Ring Row
Read MoreSkill: Hollow position 3 ways OlyStrength: A1. Back Squat @ 31×1 5-5-5-5-5 rest 1 min A2. Challenging Ring Rows 5-5-5-5-5 Conditioning: 3 rounds 10 OH Lunges 10 Wall Balls 10 Pushups 2 Bear Crawls
Read MoreSkill: Knees 2 Elbows OlyStrength: Power Snatch +2 OHS x5 Conditioning: 15min @ 75% 10 kbs 8 Burpees 6 Paralette Shoot Through 4 Step-ups (Per Leg)
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