3 Rds NFT:

• Pull Up x 5
• Squat x 10
• Sit Ups x 20

Strength:

4 Sets:

• Shoulder Press x 4-5
• DB Walking Lunges x 8-10 ea

Skill:

“Whole Life 2 WOD”

3 Rds For Total Reps:

• :30 Seconds Wall Ball
• :30 Seconds Rest
• :30 Seconds KB Swing 35/20
• :30 Seconds Rest
• :30 Seconds Jumping Pull Ups
• :30 Seconds Rest
• :30 Seconds Hand Release Push Ups
• :30 Seconds Rest
• :30 Seconds Squats
• :30 Seconds Rest

• 10 Minutes Mobility

3 Rds NFT:

• Pull Up x 5
• Squat x 10
• Sit Ups x 20

Strength:

4 Sets:

• Shoulder Press x 4-5
• DB Walking Lunges x 8-10 ea

Skill:

“Whole Life 2 WOD”

3 Rds For Total Reps:

• :30 Seconds Wall Ball
• :30 Seconds Rest
• :30 Seconds KB Swing 55/35
• :30 Seconds Rest
• :30 Seconds Jumping Pull Ups
• :30 Seconds Rest
• :30 Seconds Hand Release Push Ups
• :30 Seconds Rest
• :30 Seconds Squats
• :30 Seconds Rest

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Steps Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 4 sets: (Every 90 Seconds)

• Drop Snatch x 1 rep

B)EMOM For 10 Minutes:

• Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

C) 4 sets of: (Every 3 Minutes)

• Front Squat x 5-6 reps @ 41X1

(Do not exceed max load used on Monday, but try to use that load for all sets.)

*Again…please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Skill:

• 10 Minutes Mobility