Gym WODs

Workout of the Day
Every 2:00 x3 rounds:
10 Clean scoops
10 "Rack" planks

Every 2:00 x3 rounds:
10 Clean shrugs
:30 Dead-bugs

Every 2:00 x3 rounds:
10 Hang muscle cleans
10 Wall squats

Every 2:00 x3 rounds:
10 Hang squat cleans
1:00 Banded rack stretch L/R arm

Auxiliary strength
Three rounds:
10 Bent over rows
10 SLL
40ft OH/farmer carry
WOD Drills
(10 minutes)
1+1 Power snatch
50 High knee single unders

Workout of the Day
10 minute EMOM:
1+1 Power snatch

5 minute EMOM:
1 Power snatch

Auxiliary strength
Three rounds:
10 Back extensions
10 Snatch DL
10 Single leg step downs
(12 minutes/ 4 rounds)
10 DB overhead squats
10 Scapular pull ups
5 Table tops
10 Push ups
Run 200m
For time, complete 40-30-20-10 reps of:
L-sit
Wall ball @ 20/14 LBS

Alternating with,

4-3-2-1 reps of:
Legless rope climb

15 minute time cap.