Barbell WOD

1.) TOROKHITY SNATCH COMPLEX = 1 SNATCH + 1 SNATCH BALANCE + 1 OHS use a challenging weight for 4x1

2.) Cleans- Work at 75% of your 1RM Clean & Jerk for 4x3.

3.) 2 push presses + 1 push jerk Work at 60% of your 1RM Clean & Jerk for 4x1


1.) Barbell Thrusts 3x10 :30 bridge hold following each set

2.) Landmine row/press superset 3x10 each side

3.) 50 sit ups


Handstands spend 10-15 mins practicing on kicking up into a handstand (use a partner spot if needed), wall walk into a HS hold (nose to wall, hollow out, pointed toes together, actively push away floor), using a box do some HS shoulder taps and walk around the box while maintaining pike position



3 rounds: :30 jump rope, 5R/5L KB High Pulls, 5R/5L KB strict press, :30 medball hold/pec engagement or coaches choice

Longer Metcon


10 shoulder to overhead(95/65), 10 burpees rest 3min


10 power clean(95/65), 10 wallballs(20/14) Rest 3min


10 DL (135/95), 10 Box jumps


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Cardio of choice (bike/row/run/jump rope) for 1-2 mins then samson stretch down, inchworm back, 10R/10L GMB hip opener, 5 slow squats, 5 downdog-plank-cobra transitions, 10 plank shoulder taps


every 3 min 4x6 , build from last week


strict pull-ups, Hand release push-ups

*Scaled: ring rows/pushups

10min cap



SATURDAY WOD: For Time (with a Partner)

500-400-300-200-100 meter Row (x2)

Partner Kettlebell Rack Hold (24/16 kg)

5 Burpee penalty for each drop of kettlebells

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout."