12 min Squat Snatch Building to Heavy 3 Touch n Go. Kipping Tech/Muscle Up progressions Amanda – 20min Time Cap (For both WODs) 9-7-5 Muscle Up Squat Snatch 60/40 Rest 2mins 18-14-10 Airbike Cals Burpees    

Tech: Kettlebell Clean and Jerks (2 KB) Work Tech, then 3×10 Building to 10RM   WOD: 18 minute AMRAP 12 double KB Clean and Jerks (2 KB) 24/16 6 Burpees 12 Toes to Bars 6 Burpees

Skill: 5 min Snatch Tech 10 min to complete 5×3 Squat Snatch (medium wieght, rest after each rep) Strength: 10 min EMOM 3 Snatch Pull 60/40 2 Hang Power Snatch 1 OHS 15 min Ladder: 1,2,3,4,5,6,7… etc Deadlift 60/40 Ring Dip

Skill: 8 min TABATA Alternate between Hollow Rock Hold & Super Man Hold 5 min Toes to Bar Tech 5 min HSPU Tech Gymnastics: 8 Min AMRAP 12 Toes to Bar 6 HSPU For Time: 21/15/9 Pull Ups Goblet Squats 24/16 KB Snatch Push Ups

Strength: 20mins SHSPU 5 x5 superset with max strict press 50/30kg…   WOD: For time complete 1 round of each of the following 1) 30 cal row 10 HSPU, 15 burpees, 20 DB snatch 22.5/15kg, 30 cal row… 2) 30 cal bike, 10 HSPU, 15 Burpees, 20 DB snatch, 30 cal bike.. . 3) 400 […]

Happy belated birthday Kirsten!! Strength: max clean complex 1 power clean, 1 hang clean, 1 squat clean   WOD: Buy in 100 wall balls Then 5 rounds 20 hang clean (50/35) 15 Front squats 10 pull up 5 burpees Buy out 400 m run