TECH/STRENGTH
OH Squat
10-8-6-4-4-4
Split Squat
8-8-8-8

WOD: 9min. AMRAP
500m Row
2 OH Squat 95/65lb
2 T2B
4 OH Squat
4 T2B
6 OH Squat
6 T2B
etc.

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TECH/STRENGTH
Jerk Max.
8-6-6-3-1-1-1-1-1-1

WOD
4 Min. AMRAP
5 Clean & Jerks 155/95lb
10 Box Jumps

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TECH/STRENGTH
Handstands & HSPU

WOD
2 Rounds of:
1km Run
20 Pullups
10 HSPU
20 Plate Burpees 45/25lb

Finish with 1km Run

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TECH/STRENGTH
Snatch with high pulls
10-8-6-4-4-4-4
Hang Power Snatch
2-2-2-2

WOD
5 Rounds of:
8 Hang Power Snatch 115/75lb
30 Double Unders

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TECH/STRENGTH
Squat Cleans
6-3-3-1-1-1-1-1

WOD: 6 Min. AMRAP
15 KB Swings 53/35lb
15 Push Press 65/45lb
15 Squat Jumps

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TECH/STRENGTH
Snatch Balance – Max
8-6-6-3-3-1-1-1-1

WOD: 21-15-9
Wallballs 20/14lb
Pullups

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TECH/STRENGTH
Snatch Skills

WOD: 20 MIN. AMRAP
10 Plate Burpees 45/25lb
15 Ab Mat Situps
20 Double Unders

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TECH/STRENGTH
Back Squat
3-3-3-3-3

WOD
3 Rounds of:
600m Run
15 Back Squat 115/75lb
20 Push ups

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TECH/STRENGTH
Jerk Skills 15min.

WOD: 9 min. AMRAP For Total Reps
1 Jerk 155/75lb
3 Box Jumps
2 Jerk
6 Box Jumps
3 Jerk
9 Box Jumps
4 Jerk
12 Box Jumps
Continue Jerks up by 1
Box Jumps up by 3…

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TECH/STRENGTH
Max Weighted Pullups
or Pullup Skills

WOD: 15min. AMRAP
300m Run
10 Wallball
10 T2B

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