Clean Progression
Optional: 10 min EMOM: 2-6 Cleans

WOD:
10 min AMRAP:
15 KB Swing
12 SDLHP
9 Burpee Overs

6x: With Purpose
40 DU
2 TGU R/L
20 Glute Bridges - 1 sec pause at the top
15 Pull Ups
Your Choice
-2 min Rest-

Snatch Progression
Optional: 10 min EMOM: 2-6 Snatches

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Push Ups
Squats
Hollow Rocks

-3 min Rest-

1-2-3-4-5-6-7-8-9-10
Push ups
Squats
Hollow Rocks

WOD:
On a 35 min clock:
5 min Warm Up Pace
25 min:
:30 sec fast pace
:30 sec recovery pace
5 min Cool Down Pace

Post WOD:
5x10 HSPU

4x16 Step Ups

WOD:
For Time:
50 LungeSquats:
1 LungeSquat = 1 step back lunge R leg, 1 step back lunge L leg, 1 squat

**You have 3 burpees at the top of each minute, beginning with 0:00.

*Check your email for the coaching video link.

WOD:
7 min AMRAP:
6 DL
5 Hang Power Clean
4 Front Squat
3 S2OH

Post WOD:
20 min of SLIPS (Scales, Lsits, Inversions, Planks, Stretching)

*Check your email for the coaching video link.

WOD:
5x Through: AFAP
12 Burpees
400m Run
1:00 Handstand Hold

*Rest as needed between rounds.

*Check your email for the coaching video link.

Foundational Movement Day: Strict Press
Optional: 5x5 or 5x10-15

WOD:
For Time:
50-40-30-20-10
SA Alternating DB Snatch
DU

*Check your email for the coaching video link.

5 Max Rep Sets of Bent Over Row

WOD:
18 min AMRAP:
12 Pull ups
12 Push Up
24 Ab Mat Sit Ups
24’ Handstand Walk

*Check your email for the coaching video link.

Foundational Movement Day: Front Squat
Optional: 5x5 or 5x10-15

WOD:
5 RFT:
8 Power Clean
8 Lunge Steps
8 Squat Clean
8 S2OH

*Check your email for the coaching video link.

TGU: 5x2 R/L

WOD:
8 min AMRAP:
10 DL
10 Pull Ups

*Check your email for the coaching video link.

Foundational Movement Day: Med Ball Squat Clean

WOD:
For Time:
50-40-30-20-10
KBS
Med Ball Squat Cleans

*Check your email for the coaching video link.

Foundational Movement Day: Push Press
Optional: 5x5 or 5x10-15

WOD:
12 min AMRAP:
4 HSPU
15 Ab Mat Sit Ups

*Check your email for the coaching video link.

2 Rounds for Max Reps:
Rotate movements every 2 minutes:
Core
Step Ups
Dips
Bicep Curls
DU

*Check your email for the coaching video link.

WOD:
For Time:
1 mile Run
50 Burpees
50 Thrusters
50 Snatches
50 Glute Bridges
1 mile Run