Skill:

Skin the cats

WOD:

For time

12-9-6-3

thrusters 30/20
burpees
pull ups

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5 RFT of:
- 30 DU.
- 20 push-ups.
- 10 pull-ups.

** Time cap: 10 min.

Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders

For time:
100 DU
21 Power clean@60/40kg
100 DU
15 STOH@60/40kg
100 DU
9 Snatch@60/40kg
Time cap: 14 mins

For time:
40 WB@9/6kg
30 t2b
20 BBJO@60/50cm
10 Devil press@22.5/15kg
Time cap: 12 mins

Odd: 3+3 DB hang squat clean, AHAP
Even: 8-10 push-ups

EMOM - 18Mins
1 - 10 Supine MedBall Chest Throw
2 - 10sec Max Ski Erg

15 min EMOM
min 1 - 2 Wall Walks
min 2 - 8 K2E
min 3 - 30 Double Unders

Friday

Saturday