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3x
7 kang squats
Roll quads 30 sec
10 wall squats
W.O.D
Back squat 5x2 32X1 work to heavy set
75 WB 20/14
50 KBS 70/53
35/25 cal row/bike Row/bike
Post W.O.D.
Couch stretch
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Banded warmup
Clean and Jerk skills W.O.D
Clean and Jerk-EMOTMx8 min work up to 70%
Max effort mile run
Remainder of class to find 1rm Clean and Jerk Post W.O.D.
Roll quads and lower back
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W.O.D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
Stop at 20 minutes Post W.O.D.
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3x5/5 windmills
3x5/5 lat lunges W.O.D
single arm OHS skills
4rds
Row 500m
12 2x53/35 kb dl
Bike .6
12 AKBS 53/35
5/5 shoulder taps
Post W.O.D.
Roll lats and glutes
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Roll quads
Front rack mobility W.O.D
Front squat 5x3 85%
3rds
400m run
12 DB push Press 50/35
10 strict pullups" Post W.O.D.
Couch stretch
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Du skills W.O.D
Bar MU skills
15 min AMRAP
100 DU
4 Bar MU
20 Power clean 135/95
100 DU
3 Bar MU
20 power clean 185/125
100 DU
2 Bar MU
20 power clean 205/135
100 DU
1 Bar MU
max power cleans 225/155
Post W.O.D.
Roll calves
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3x5/5 windmills
snpp+ohsx10 W.O.D
EMOTMx6 Power snatch+OHS
Rowing/biking Nancy
5rds
500m row/.6 bike
15 OHS 95/65 Post W.O.D.
Roll quads
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Tspine mob
3x
5/5 windmills
5/5 single arm OHS
10 PVC sotts press Front rack
W.O.D
"TTB skills
4rds
400m run
15 Push Press 95/65
15 TTB
15 Pushups
Post W.O.D.
Banded tricep stretch
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3x
7 YTA
10 pvc ohs
10 kang squats W.O.D
25 min AMRAP
Row/bike 15/12 cal
2 Power snatch+2 OHS
Start at 50-60%, go up 5-10lbs each round as far as form dictates" Post W.O.D.
Roll low back
