Warm-up

EMOM 6

1. 10 Kettlebell Swing into Goblet Squat*
2. 10 Burpee Lateral Jumps

 

 

Mobility

Quad Rolling

Couch Stretch

 

Strength

Back Squat

2-2-2-2-2

 

WOD

3 Rounds

20 Kettlebell Swings (2,1.5)

20 Burpee Lateral Jumps

20 Overhead Squats (95,65)

 

Level 2 -75,50, (1.5,1)

Level 1 – 65,35, (1,0.75), Front Squat

 

Coaches Note:

These overhead squats are meant to be light and fast. If it is difficult for you to move fast on overhead squats, scale to a front squat or cut the reps in half.

 

Extra Work

10:00 AMRAP

15 Toes to Bar

50′ HSW*

 

*Scale HSW as necessary to 25ft, 20 shoulder taps or 3 wall climbs.

 

 

Olympic Lifting Class **4:00PM Only**

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

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

Snatch
3 snatch off blocks mid hang
65%
70%
75%
80%
75%
70%

Strength
5×4 Back squat 75% double bounce at bottom
1 tempo squat(3-2-1) 1 double bounce
1 tempo squat(3-2-1) 1 double bounce
5 weighted back extentions
5 rows
Clean
1 clean pull+1 clean +1 jerk off blocks
65%
75%
80%
85%