wod
5 sets for load
3 cleans
2 front squats
1 jerk
wod
on a 7:00 clock for reps
10 weighted pull ups 6/9
20 chest to bar pull ups
30 kipping pull ups
max reps wall ball shots 6/9
pre workout
every :30 for 10 sets
1 rep of squat therapy
note: hold the bottom for :05.
wod
4 rounds for time
800 m run
75 double unders
post workout
on a 3:00 clock
1:00 v ups
1:00 tuck ups
1:00 hollow rocks
note: no rest between movements
wod
3 rounds for time
15 double db hang power cleans 15/22.5
20 walking lunges
pre workout
on a 10:00 clock
single leg squat skill practice
