OHS
Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatch

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

In Pairs / YGIG rounds

AMRAP 30
5 Power Clean 60/40kg
5 Push Up
10 Alt. Pistol Squat

Strength

4 Rounds / YGIG
12-14 Alt. DB straddle press
12-14 Ring row
AHAFA

Skill

EMOM 16
1) 2-6 Mu / Bar Mu
2) 8-12 Hollow to V-Up
3) 8-12 Kipping HSPU
4) REST

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

EMOM 14

3 - 3 - 3

2 x KB's 24/16kg

2 Rounds for Quality in pairs

KB Carry farmer 30m / Plank
KB Carry front rack 30m / Side Plank
KB Carry oh 30m / Side Plank
KB Carry goblet 30m / Plank

KB 24/16kg

For time:

YGIG
120 Burpee
120 Wall ball
120 Cal row
80 Burpee
80 Wall ball
80 Cal row

Time cap 30min

Strength
4 Sets:

A1) Ring dip 6-8
Rest 30sec
A2) Strict pull up 6-8
Rest 1min

Skill
Every 2.30min x 4

For quality:
8-12 Kipping/Butterfly Pull up
8-12 Kipping HSPU
15-20 Hollow rock

Barbell windshield wipers

3 x 20

YGIG