Warmup Mobility Active Stretching and Coaches Choice Strength In a 10 min Window: Establish a 5xRM Thruster, Then once a 5xRM established strip bar to 50% Establish a max Unbroken set WOD 500m Row 50 x KB Swings 10 x PressUps 400m Run 40 x KB Swings 20 x Pressups 300m Run 30 x KB Swings 30 x PressUps 200m Run 20 x KB Swings 40 x PressUps 100m Run 10 x KB Swings 50 x PressUps

CrossFit with MOBILITY Hip and Glute Mobility WOD Snatch Complexes

Warmup Mobility Shoulder/Hip Mobility Coaches choice warmup Strength+Tekkers Beginners - Overhead Squat Tekkers Intermediate - Build to a strong 8rm OHS WOD "Nancy" - 5RFT 400m run 15 x Overhead Squat 40/30kg

Warmup Mobility Active Stretching Tekkers KB Snatch Strength 12 mins to establish Heaviest Farmers Walk 20m WOD for Time: 400m Run/Row 21 x Kb Snatch Left arm 20/16kg 200m Run/Row 21 x Kb Snatch Right arm 20/16kg 200m Run/Row 15 x Kb Snatch Left arm 20/16kg 200m Run/Row 15 x Kb Snatch Right arm 20/16kg 200m Run/Row 9 x Kb Snatch Left arm 20/16kg 200m Run/Row 9 x Kb Snatch Right arm 20/16kg 400m Run/Row

Warmup Mobility Shoulder mobility/Squat Therapy Tekkers (Beginners) Clean and Jerk (Intermediates) Establish a strong 1rm Clean+Jerk WOD AMRAP (16 mins) Ladder of: 2,3,4,5,6,7,8 reps etc of: Power Clean 50/30kg Squat Clean 50/30kg Push Press 50/30kg Push Jerk 50/30kg

Warmup Mobility Active Stretch Strength Back Squat 15 mins to find a strong 5rm Back Squat WOD 1 -1 min resta AMRAP in 5 mins 5 x TTB 10 x Pressups 15 x Squats WOD 2 AMRAP in 5 mins 7 x KB Swings 20/16kg 7 x Box Jumps 24/20" WOD 3 AMRAP in 5 mins Burpees Hand Release

Warmup Mobility Active Stretching, squat therapy Pipe drills for Thrusters Strength In a 10 minute window find your Heaviest 7 rep max Thruster Hero WOD "Daniel" For time 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups

Warmup/Mobility Dynamic Mobility, rollout thoracic Spine Tekkers Kipping pullup drills WOD - 8 Min AMRAP Pullups 3,6,9,12,15 etc Walking O/H plate Lunge 6,12,18,24,30 etc Mobility Quadriceps Fascia Release, Band Distraction, and Assisted Stretching

Warmup Mobility Wall Ball Tennis Active Stretching Strength Snatch Balance Progression EMOM 10 mins - 3 x Snatch Balance WOD Intermediate 4 x Rounds for Time 8 x Power Snatch+OHS 40/30 10 x Jump Squats 400m Run Beginner 16 x Plate GTOH 20/15kg 10 x Jump Squats 400m Run

Warmup Mobility 2 x Rds for Quality 12 x Hollow Rocks 12 x Back Extension 12 x Ring Rows/Pullups Gymnastics Muscle up Progession EMOM 8xMins 2 x Ring Muscle Ups WOD - 10 x RFT 15 x Burpees 20 x Air Squats