Skill: A) Snatch technique work B) EMOM(7) of 1 Snatch, increasing weight Wod: for time 21-15-9 KBS (70/53) T2B *3 burpees at the start of every minute


Reminder…no 5.30pm or 6.30pm class today due to Monsters! Skill: 3×12 Jumping Back Squat (v.light) Wod: 10 rounds, alternating with a partner 7 SDHP 7 Front Squat 7 Push Press


Friday Mash-Up EMOM(10) E: 3 Burpee + 5 DL + 3 HSPU O: 14/10cal Row Rest 3min 4 rounds of: 5 C2B 10 Box Jump Over 15 Wallball Rest 3min 10 Man-Maker 3 Rope Climb 8 Man-Maker 2 Rope Climb 6 Man-Maker 1 Rope...


Choose your adventure… Flush: 25min AMRAP 15 Wtd Sit-Ups 3 Climb to Stand 15 Jumping Squat 3 Skin the Cat 15 Back Extension Endurance: for time 50cal Row Rest 2min 35cal Row Rest 2min 15cal Row Rest 2min 35cal Row Rest 2min 50cal Row Rest 2min...


Skill: A) 4×3 Snatch Deadlift B) 4×3 Snatch Balance Wod: 4 rounds of… AMRAP in 3min – 400m Run – 5 Hang Snatch – Max OHS Rest 1min