Then depending on your weaknesses choose ONE of the following:

4a. Bitch Work

10 rounds

Run 200 m
Rest 30 sec

4b. Gymnastics

Tabata "nose and toes" HS hold
Rest 90 sec
100' HS walk for time

Complete as many rounds as possible in 10 minutes of:

• 115-lb. sumo deadlift high pulls, 10 reps
• 10 burpees, jumping over the barbell

Post rounds completed to comments.

Snatch pull 3x3

10 rounds for time of:

• 5 handstand push-ups
• 10 one-legged squats, alternating
• 15 pull-ups

Power Snatch + OHS - 3x3 starting at 65%  and building load

-work on moving knees out of the way

 

*Threshold Training

 

OHS- Building to find 2RM

 

PostWOD:

400m cool down

Rig/bad shoulder stretch

Archer’s pose

Couch stretch

1km de course
50 tractions
100 pompes
200 squats
1km de course

5X2 Split Jerk (with 3 count OH hold in split) – stay below 85% and concentrate on weight being distributed evenly in the OH split position

WOD 2

In teams of 4:

2min of each
Player 1: max rep deadlift 40kg
Player 2: max rep hang power clean
Player 3: max rep thrusters
Player 4: max rep Push press

WOD 3

5min max rep double unders

WOD 1

In teams of 4:

1000m row
100 burpees box jumps 24/20"
1000m row
100 KB thrusters 16/12kg
1000m row
100 wall ball 9/6kg

*One athlete working at once
*tag between each swap of partners

2000m Row
Rest 6min
2x1000m Row (at same 500m pace as 2km)
(Rest 3min between sets)
Rest 3min
4x500m (at same 500m pace as 2km)
(Rest 2min between sets)