Week#4 Loading Thursday

Burgner warm up

down and up
scare crow
power snatch
OHS
Squat snatch

Skill

HSPU & Deadlifts

WOD

15 minute AMRAP

2 squat snatches

7 HSPU

CFE

Burgner warm up

down and up
scare crow
power snatch
OHS
Squat snatch

Skill

HSPU & Deadlifts

WOD

Part #1

1K row TT

Part#2

7 minute AMRAP

2 squat snatches

7 HSPU

Week#4 Loading Wednesday

Warm up

Power jumps

Reverse wall climbs

Straddle walk out to push up

Strict ring dips

Skill

DB box jumps & Stone GTS

WOD

3 rounds of:

10 DB box jumps

5 stone GTS

40m prowler push

Week#4 Loading Tuesday

Warm up

Plate pinch carry

Stone squat

Wall climbs

Strict TTB

Skill

Shoulder to overhead

WOD

4 rounds of:

10 STOH (W #115 / M #155)

400m run (W #25 plate/ M #45 plate)

CFE

Warm up

Plate pinch carry

Stone squat

Wall climbs

Strict TTB

Skill

Shoulder to overhead

WOD

Part#1

3 minute AMRAP

STOH (W #115 / M #155)

Part#2

1K run (W #25 plate/ M #45 plate)

Week #4 Loading Monday

Warm up

Crab walk

Hand walk

Inversion to skin the cat

Scrict pull ups

Skill

Windshield wipers

WOD

15 minute AMRAP

15 OHL

10 planche push ups

5 windshield wipers

Fight or flight?

TEAM Saturday

Warm up

Dips

Bucket work

Reverse wall climbs

Ring rows

Planche push ups

Skill

Movement standards

WOD

4 rounds of:

1 minute max followed by 2 minutes rest

-pull ups

-KBS

-dips