Warm-up

2 Rounds

:45 work/:15 Rest

Toe Taps on Medball

Russian Twists

Wallballs

 

 

 

Accessory

3×10 Bandy Pull-aparts

3×10 Bandy side steps in each direction

 

Strength

Front Squat

2-2-2-2-2

 

WOD

14 Minute AMRAP

7 Shoulder to Overhead (155,105)

14 Chest to Bar Pull-ups

21 Wallballs

 

Level 3- 135,95,

Level 2- 115,75, chin over bar pull-ups

Level 1- 95,45, 10 chin over bar pull-ups

 

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

Snatch
3 second pause off the floor +3 pause @low hang + full snatch
65%x3
70%x2
75%x2
80%x1
85%x1

Strength
5 x3 push press + OHS @70%
then
5 super sets
3 drop snatch
3 snatch grip RDLs heavy