-Sunday Strength-

Warmup) 3 rounds:
Shuttle run (5 lines every round) +
Duck walk 25′ & high kicks 25′ (round 1)
Inch worm 25′ & frog leap 25′ (round 2)
Bear crawl 25′ & broad jump 25′ (round 3)

*alternate with partner after 1 round is completed

Band pull-aparts/dislocates
Pre squat hip opener

WOD A) (15 mins) 5×2 Snatch with 3 second pause above knee. Start at 70% of 1RM and increase as tech permits.

WOD B) EMOM for 6 mins: 3 touch’n’go Power Snatches – prioritize speed over weight.

WOD C) 3 sets:
1) ME Strict Supinated Pull-ups (band assisted shoot for 4-6 reps per set)
2) GHD work, either: weighted Hip/Back Extensions or GH Raises, 5-10 per set
*alternate exercises

-Sunday 11am WOD-

Warmup) 5 mins agility ladder

Dynamic: shoulder circles, hip circles, leg swings etc.)

WOD A) 15 min AMRAP:
10/8/6 Handstand Push-ups (adv/int/beg,
OR 3-5 wall walks, OR 10 push-ups)
10 Box Jumps 24/20″
20 Kb Swings 24/16kg

WOD B) 3×300′ weighted carries (using: two weight plates, chains, kbs, slamballs, a barbell… A person! Be creative – if it’s heavy and awkward, carry it!)
Set 1: holding weight in front rack position
Set 2: holding weight by side
Set 3: holding weight overhead
*alternate with a partner