Warm-up
EMOM 6
- 10 Kettlebell Swing into Goblet Squat*
- 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%
Recent Comments