12' EMOM

Odd minutes = L Pull Ups *3, 3, 3, 4, 4, 6

Even minutes = Seated Box Jumps 12" to 30" *5, 5, 5, 6, 6, 12

Oly
Snatch Focus
20 mins to work up to a solid “rep” of the following complex-
1 Snatch Deadlift + 1 High-Hang Snatch + 1 Snatch @ 65

Met-Con
-5 min AMRAP-
3 OHS (95/65) @ 65
6 STO (95/65)
2+6

2 min rest

-5 min AMRAP-
3 CTB Pull-Ups
6 Hanging Power Snatch (95/65)
3+3

Mobility
1) Banded Shoulder Distraction- 2x1min e/s
2) Banded Shoulder Capsule Mobilization- 2x1min e/s

Strength- Max Press
1) Floor Press- 1.1.1
Warm up: 65, 75, 85
Work: 95, 105, 115

2a) BB Skull Crushers- 3×8 @ 33
2b) OH KB Walks- 3x100m @ 35

EC
Band Push-Downs- 1×100

25 Minutes of Skill Work: Kettlebell Swings/Deadlifts/Jump Rope

For Time:
20 Deadlifts 225#
30 Box Jumps 24
40 Burpees
50 American Kettlebell Swings 53#
60 Sit-ups

11:01

For Time

9-7-5

Chest 2 Bar Pull Ups
Squat Snatch @ 95#

Lots of groin stretching plus 100 crunches

FT:
5k row
50 Thrusters, 95lb
50 SDHP, 95lb

@ 26:29

A. Weighted Strict Pullup 5-5-3-3-3-1-1-1
B1. AD 15 cal high effort; rest 15 sec
B2. 10 Thrusters, 95lb; rest 15 sec
B3. 15 UB CTB pullups; rest 3 min x 3

A. 25-35-40-55-65-80-90-100
B. 1:50, 1:45, 1:45

A. Back Squat 5-4-3-2-1-1
B1. 10 Front rack lunges, 115lb; rest 30 sec
B2. 15 Weighted situps, 45lb; rest 30 sec x 3
C. Tabata
Burpees
Squats

A. 265-285-305-325-345-355
B1. Complete
B2. Complete
C. Burpees = 58
Squats = 112

Wed. 16 Apr WOD

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 (4-count) Windmills, 30 Push-ups, 30 (4 count) Mountain climbers, 30 (4 count) Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 (4-count) Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
Results: 8, 2, 4

Endurance: LSD run