Lift: HS BACK SQUAT

Wod:
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/125
Box jumps
-Into-
50 Thrusters (45/35)

Conjugate:
10rm bench press (+5-10#)
Drop 15% 3sx10r
Incline bench press 5sx10r
Tri:your choice 4sx10r

Shoulder: 3sx20r banded pull aparts (rotator)
Core: 3sx10-30’sec L sit (ring)

Lift: clean and jerk max 20 min cap

Wod:
1000m row
2 min test dips
1000m row
2 min rest hspu
1000m row
2 min rest push ups

Conjugate:
10rm Back squat (+5-10#)
Drop 15% 3sx10r
Banded deadlifts 4sx7reps (reset)
Good mornings 4sx10r

Core :
3sx1:00 plank

Primer: 5 min your choice cardio/mobility
3r:
5r spiderweb pulp aparts
Single arm oh kettle bell press x5ea
3 eccentric pull-ups
3r:
10 single arm snatch
10 waiter hold OHS
20 banded side steps el

BBG:
Isabel (30 power snatches for time)

Plyo:
Depth jump
3sx5r

Wod: 3 rounds
200 m run
10 single arm thruster 50/35 x2
Rest: 1 min
400 m run
Rest 1 min

02/22/20
Palindromes
For time, 95/65

222 DUs/SUs, shared
(Simultaneous)
Into
22/22 thrusters
22 synchro burpees
22/22 C2B
22 synchro burpees
22/22 S2OH
22 synchro burpees
22/22 PC
22 synchro burpees
22/22 KB swings

1 round of DT
10 cals assault bike
(12Dl + 9HPC + 6PP)
X4r

-Into-

30-20-10
Back squats
C2b pull-ups

155/105-135/95-95/65

Games option for wod 2 : BW

Skill Review: Pistole
Ankle Mobility
Step backs
Raised box pistole

Wod: 16 min emom
Odd min:
2 deadlifts @315/215 225/155-155/105
10Ttb
Even min:
2 deadlifts
5 strict hspu

Conjugate:
10rm deadlift
Drop 15% 3sx10r
split squats 4sx10r each leg
Rdl 3sx7r (light)

Core: 100 (light) weighted sit ups

Skill Review: pull-ups
Into:
5min Emom
3 beat swings to 5 pull-ups (c2b)
-or-
3 pull-ups + 3 C2b + 1 muscle up

Wod: 12 min amrap
50 double unders
25 squats
20 sit ups
15 pushups
10 Box jumps

Conjugate:
15 min to establish Log clean and press (2+2)
-Into-
Max barbell hold (:30 sec cap)
10-8-6-4-2rm back squat

Skill review:
TTB (timing)

Wod:
Push press 155/105-135/95-95/65
50 reps
Every break row 500m

Conjugate:
10rm Bench press (5-10#^)
Drop 15% 3sx10r
Tri kick backs 4sx12r
Incline dB press 4sx10r

Core: revere crunch 5sx5r into prob snow angles 5sx5r

Skill review for week : pull-ups / dips
Pushups
Ring push ups
Box dips
Dips
Kipping dip

Wod:
4rft
50’ walking lunge
10 muscle ups / C2b
-Into-
2rft
50 single arm snatch (50/35)
20 box step over (50/35)

Conjugate:
10rm back squat (5-10#^)
Drop 15% 3sx10r
Power clean 5sx5r (5-10#^)
Seated good mornings 4sx10r

Core: med ball roll outs 3sx10r
Shoulder: 5sx20 pull aparts (green band)

BBG: Power snatch
15-15
1:00/:45r

Plays:
Kneeling jumps + Box jumps
5sx3r (wt?)

Wod: 20 min emom
2 power cleans 225/155-155/105-95/65
+ Death by burpee
-Once hit 10 go back down-