Skill: RMU

Wod: 2 rounds for reps
1 min ME HSPU
1 min ME pistols
1 min ME T2B
2 ME Burpees
2 min rest

Wod: a chance to test out how far you’ve progressed on these gymnastic movements, aim to complete as many reps as possible on each movement.

A: 1 RM power clean in 15-20min

B: 8min amrap
2-4-6-8-10…
Burpees
5 DB front squats between each set

6x3 snatch from the blocks over the knee

12 Min EMOM of:
BB Power Jerk 1 rep
Start @ 65% of Clean & Jerk 1RM and add weight after no fewer than 2 good sets.

12 Min EMOM of:
BB Power Snatch 1 rep
Start @ 65% of Squat Snatch 1RM and add weight after no fewer than 2 good sets.

Backsquat 3,2,1 and so on

Mobility

Front Squat 15-12-10-8 reps, add weight for every set

Grupo de 3 WOD
Amrap 20 min
10 Sand Bag Clean and Carry(20m) 45/20 (por membro)
10 Kb thuster 24/16
10 Burpees
1 water run

5 x 5