Warm-up
1000m partner row (switch every 250m)
Resting partner:
1st 250m – hold plank
2nd 250m hold air squat
Partner WOD!
In 7 minutes complete:
70/55 Calories on the rower
Then AMRAP
Single Arm Dumbbell Snatches (50/35)
-Switching off on the row and snatches as much as you want
Rest 2 Minutes
In 7 Minutes Complete
800m Run together As a Team
Then AMRAP
Thrusters (95,65)
-Switching off on thrusters
Rest 2 Minutes
In 7 Minutes Complete
70/55 Calories on the rower
Then AMRAP
Sit-ups
Score=total Reps
L1- 60/50 cals (65/35)Thrusters, Scale DB as necessary
Olympic Lifting Class **6:00PM 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 EMOM wave
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1
Strength
5×3 OHS 80%
5 weighted back extentions
100′ farmers carry
Clean
1 clean pull+1 clean +1 jerk
65%
75%
80%
85%
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