Warm-up (8 mins)

2 Rounds

45s work/ 15s rest

Kettlebell cross chops (right)

Kettlebell cross chops (left)

Goblet squat hold

 

 

Strength

Deadlift

2-2-2-2-2

 

*Between sets complete 5 Weighted Seated Box Jumps

 

WOD (20 minutes)

20 Toes to Bar

30 Box Jumps

40 Kettlebell Swings (1.5,1)

50 Wallballs

40 Kettlebell Swings

30 Box Jumps

20 Toes to Bar

 

Level 2- (1,0.75)

Level 1- (0.75,0.5) 10-20-30-40-30-20-10

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
Sotts press
5×2
Heavy snatch balance
5-4-3-2-1-1
3-3-3-3-3 OHS 5 sec pause at bottom around 65%
Snatch grip Deadlifts
3-3-3-3-3
On dashes partner 3 GHR
Snatch
5 sets
1 power snatch+1 Snatch balance+ 1 OHS