Strength

Back Squat Waves

Set 1 - 4 @ 72%, 3 @ 76%, 2 @ 80%, rest 3min

Set 2 - 4 @ 76%, 3 @ 80%, 2 @ 84%, rest 3min

Set 3 - 4 @ 80%, 3 @ 84%, 2 @ 88%

WOD

Skill

Clean & Jerk

On The 1min 30sec x 5 sets:

1 Pause Power Clean (2secs @ knee, 2secs @ power, 2secs @ catch)
1 Power Clean

Have fun in class!

Skill

Pushing Gymnastics + Double Unders

EMOM x 10

6 Push Ups
15 Double Unders

CFL - 5 Push Ups & 20 Singles
RX+ - Handstand Push Ups & 20 Unbroken Double Unders

Active Recovery WOD

5 Rounds NOT For Time

1min Bike
1min Reverse Lunge Steps
1min Row
1min Russian Kettlebell Swings
1min Shuttle Run
1min Abmat Sit Ups
1min Rest

Strength

Bench Press

5 x 5 x 3 x 3 x 3

50%, 60%, 70%, 80% & heavy 3

Super Set with 10 MedBall Sit Ups after each set

WOD

2 Rounds for Time:

Strength

3 & 1 RM Thruster

20mins to find RM for each

WOD

AMRAP 5

21-15-9

Overhead Squat (95/65)
Toes To Bar

Skill

Snatch Tech

Fundamentals for 6mins

EMOM x 12 (6 sets)

Set 1 - 1 Power Snatch + 1 Hang Power Snatch
Set 2 - 1 Squat Snatch + 1 Hang Squat Snatch

WOD

Teams of 2 - For Time:

Run 1 Mile

100 Burpees

100 Wall Balls

**Partitioned however the team decides

Skill

Agility

1:30 @ each station x 2

Station 1 - Bean Bag Toss
Station 2 - Lateral Hurdle Jumps x 12
Station 3 - Dball Slams x 10

WOD