Strength
Snatch Balance 2x2
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Focus: Clean and precise movement under fatigue
WOD
"Old Speck Mountain"
For Time:
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run
Strength
Split Jerk 5x2
Split Jerk (5x2 @ 65-70%)
Focus: Foot position, posture, bar speed
WOD
"Mount Mitchell"
8 Rounds:
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
Strength
Back Squat 3-2-1-3-2-1
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
WOD
"Roan High Knob"
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-
Strength
Deficit Deadlift 3-2-1-3-2-1
Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
WOD
"Brasstown Bald"
5 Rounds For Time:
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)
