Day#18 Week#6 Speed

Warm up  

800m run

Close grip OHS

Super rocks

Strict TTB

Inversion to skin the cat

Push up complex

Skill

Power jerks

WOD

EMOTM for 12 minutes

7 TTB
7 power jerks

Day#17 Week#6 Speed

Warm up  

2 minutes jump rope (singles/doubles/triples)

Walking Sampson

Inchworm

Pull ups

OHS

GHD sit ups

GHD back ext

Skill

Movement standards

WOD

Tabata the following:

-Jump lunges

-KBS w/35 m/53
-Burpees

Day#16 Week#6 Speed

Warm up  & Skill

Bar behind neck snatch grip press/ force extension

Bar behind neck clean grip/ force rack extension

OHS/ front squat

Ground to OH technique (snatch & clean and jerk)

WOD

5x

10 ground to OH w/95 m/135

20 deadlifts w/95 m/135

200m sprint
Rest 3 minutes

Day#15 Week#6 Speed

Warm up  

400m run

OH duck walks

Good mornings

Superman push ups

Ring pull ups

Hollow rocks

Skill

Movement standards

WOD

6x

20:40

-Pull ups

-Dips
-Box jumps

Day#14 Motivation

Day#13 Week#5 Volume

Partner warm up

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner-squat (yes squat your partner)

Partner carry

Skill

Muscle ups

WOD

Complete the following:

1000m run

3 muscle ups

800m run

6 muscle ups

600m run

9 muscle ups

400m run

12 muscle ups

200m run
15 muscle ups

Day#12 Week#5 Volume

Warm up  

400m run

Lateral jumps over barbell

OHL

Good mornings

Strict TTB

Strict Pull ups

Strict dips

Skill

Movement standards

WOD

8 minute AMRAP
w/65 m/95

7 SDHP

7 hang cleans

7 Push press

Day#11 Week#5 Volume

Warm up
2 minutes jump rope/ double unders/ triple unders

Hollow rocks

Super rocks

Superman push ups

Pistols

Strict pull ups

Skill

Movement standards

WOD

5x

50 double unders

15 burpee box jump up and over

25 ring dips
Rest 2 minutes