A) Oly: 2 Power cleans + 1 Jerk 10min EMOM, add weight after 2 successful rounds (power clean, drop, power clean and jerk) Start around 65% of 1rm power clean

B) Metcon: The Chief - 5 x 3min amrap, 1min rest between

Warm up: 3 rounds

30 sec Jump Squats

30 sec Push Ups

30 sec Sit Ups

Skill: Thrusters

WOD:

15-12-9

Thrusters (PVC, Body Bar or DB)

A) CF SWOD (do all sets @ 80 – 85% of 1rm power clean)

B) CF Metcon

C) Row for max meters; 10 rounds; 30sec on, 30 sec rest.

Strength: EMOM 10

Even: 6 DB Hang Power Snatch (R)

Odd: 6 DB Hang Power Snatch (L)

WOD: AMRAP 15

200 M Run

10 Box Jumps 24/20 *encourage jumps b/c we have step ups later in the week

A)    Gymnastics: 3 rounds, 15 seconds transition between exercises, no break between rounds.

1. Toes to bar; 1min AMRAP (scale knee raise, or toes to rig)

2. Pull ups; 1min AMRAP (bands ok)

A) CF SWOD

B) CF Metcon

C) Push Press; find a 10rm

A) CF S-WOD

B) CF Metcon

C) Work on your 2017 goals; destroy weakness!

A) Metcon: Teams of 2; 1:1 break up anyway you want

150 double unders (300 single)

100 wall balls (20/14)

75 kb swings (53/35)

50 Deadlifts 185/135

25 Thrusters 135/95

Warm Up:

Sprints and Animal Walks

Skill:

Sprints

WOD:

9-8-7-6-5-4-3-2-1

Kettlebell Sumo Deadlift High Pull

1-2-3-4-5-6-7-8-9

Box Jumps

A) Endurance: For time: 1k row + 25 burpees

B) Metcon: 6 Rounds for Time

6 Hang power clean (135/95)

9 Front Rack Lunge

12 Toes to bar

Cap 15min