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%