Skill:
8 min EMOM
Min1: 1-2 Rope climbs
Min2: 3 high box jumps
WOD:
Highbury hill run
30 Russian KB swings 70/53
30 Burpee over KB
Highbury hill run
20 Russian KB swings 70/53
20 Burpee over KB
Highbury hill run
10 Russian KB swings 70/53
10 Burpee over KB
Midline:
Accumulate 90sec ring hold
Strength:
Back squat
Every 2:30 for 4 sets
4 back squats @ 80%
*use 1rep from last week
WOD:
3 rounds
7 squat cleans 155/110
14 t2b
* from ground
Midline:
Hip extensions
3×15
Kb side bends
3×20/side
Strength:
Bench Press
5 @ 65%
5 @ 70 %
5+@ 75%
* 3 warmup sets before 1st working set (5-5-3)
* Last set is a max out set so go to failure
WOD:
3 rounds
8 hang snatch 125/85
20/17 CAL row
*partners start on opposite movements and switch when both are completed and continue until 3 round each are finished
Then right into:
3 rounds
10 push press 125/85
20/17 CAL row
*partners start on opposite movements and switch when both are completed and continue until 3 round each are finished
Midline:
3 x 60sec weighted plank
60sec rest between rounds
