Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 5 min empty bar skill with coach and 10 min work up of singles of this complex: 1 Power Snatch + 1 Overhead [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Kipping skill work – where are you at now? What do you need to work on? Part 2 – Conditioning: “Dressed to the Nines” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat 3×5 – warm up and perform 3 sets of 5 at 75% Fitness: Squats 5×5 @RPE 7 + 30 sec hollow hold or [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double. Fitness: 5 min empty bar skill with [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – work to heaviest possible set of 4 reps Fitness: Deadlift – 5×5 @ 7 RPE + 45 sec hollow hold flutter [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Warm up movements and go over scales Part 2 – Conditioning: “Throwback” Performance: 5 rounds, rotating [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch: 15 min work up – 1 power snatch + 2 OHS **if mobility limitations, 1 power snatch + 2 power snatch balance [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 15 min – Clean & Jerk skill work with unloaded bar as a group and work to WOD weight Part 2 – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 3×3 workups – Warm up then work to 95-90% of your 3RM – determine the weight for your top [...]
