Skill
Rack jerks

Wod
Amrap 12
25 double unders
10 box jumps
15 lunge wall balls

Skill
Snatch

Wod
5rds
400m run
15 overhead sqiats@95/65

Strength
5x8 push press

Wod
Amrap 8mins
5 thrusters@155/105
7pull ups

5x8 back squats
WOD
Emom(every minute on the minute)
10 jumping squats(top of the minute)
With the remaining time in the minute. Work towards completing 100 kb swings.

20 min cap

WOD-
10 min amrap
8 walking lunges @135/95(front rack)
8 push ups (hspu)
20 double unders

10 min amrap
8 Push press @135/95
8 Toe touches
20 double unders

10 min amrap
8 Hang power cleans @135/95
8 knees 2 elbows
20 double unders

No rest btw rds

Surpise! Be ready for anything!

Friday May 17
Deadlifts 5x2

WOD-
1 sumo deadlift high pull @1.5/1P
1 KB swings
2 sumo deadlift high pull @1.5/1P
2 KB swings
3 sumo deadlift high pull @1.5/1P
3 KB swings
..
….
For 10 mins

Thursday
Skill
Snatch

Wod
1000m run
25 squat satches @95/65
20 overhead squats
15 overhead lunges

Rest 2 mins
30 burpees

Wednesday May 15

*note. There is no open gym time next Monday 20th for fhe long weekend. Just normal class time 9:30/10:30am 5/6pm

Strength-
5x1 OHS

WOD-
15 Thrusters@95/65
10 Knees 2 elbow
15 push ups
AMRAP 15

Tuesday May 14
Skill work-
Kipping pull ups/ butter fly pull ups

WOD-
800 m run
10 HSPU
15 Kettle swings
20 pull ups
3rds

800 m run