WODs

A. Deadlift – 4 x 7 @ 72-78%, rest 3-4 min between sets B. Rotate B1 /[…]

Olympic Lifting Focus: For QUALITY Warm up A. Suggested snatch warm up A1. 3 romanian deadlifts A2.[…]

3 rounds for time of: Run 200 meters 21 DB thrusters 15/9kg 12 C2B

Gymnastics Skill Set: Ring or Bar complex: complete 5 sets 1-3 strict pull-ups + 1-3 C2B +[…]

8 MIN Alternate EMOM (30 sec on/off) A: Power Snatch 75/55# T2B * Rest 2 minutes B:[…]

Rest Day

3 rounds for time of: 60 air squats 30 KTE 30 ring push-ups