Strength: Alternating sets of: Back squat 5×1 (same weight all sets) Press 5×5 (same weight all sets) WOD: CF Open 13.4 7:00 AMRAP 3 clean and jerk (135/95); 3 toes to bar 6 clean and jerk; 6 toes to bar 9 clean and jerk; 9 toes to bar **add 3 reps of each until time…
Strength: Alternating sets of: Jumping squats 5 x 3 (explode out of the bottom) Romanian deadlift 5 x 3 WOD: Run 800m Row 800m Run 800m
Strength: Snatch progression then 8 minute EMOM 2 snatch (squat) WOD: 4X 10 chest to bar pull ups 20 wall balls 40 double unders
Strength: Alternating sets of: Jerk 5 x 5 (at least 85% of 1 RM strict press) OH lunge 5 x 10 steps – touch and go weight WOD: 21-15-9 Power clean (135/95) Burpee
Strength: Alternating sets of: Deadlift – 3-4 warm up sets, then establish a 5RM Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 12 minute EMOM (alternating) 7 thrusters (95/65) 8 toes to bar