Warm up:
Box Jumps
Push ups
Crab walks

Skill:  Tabata
med ball cleans
Situps

WOD:
15 lateral hops
12 push press
9 squats
AMRAP in 7 minutes

A) Strength: Back Squat; 5 sets of 3 @75% add 5# to last weeks weight (10# from week 1, or 90% of 3rm plus 5#)

B) WOD:

3 Squat Snatch (135/95)

6 Pull ups

8min AMRAP

Score: BS weight / rounds + reps

Skill: Deadbug Tabata

Strength: Deadlift (15 min)

5 x 2 @ 80% of 1 rm

WOD: 10 min AMRAP

50 single unders

10 wall balls

5 hand release push ups

Score: deadlift weight/rounds and reps

A) Front Squat; 5 sets of 3 @ 80% of 1RM FS (add 5# to last week’s weight)

B) CF Metcon

C) Tabata: 4min (8rds) for max Calories (airdyne)

D) Tabata 2min (4rds) for max Calories (row)

A) Strength: E90Sec x 8rds (12min) Front Squat: 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) Metcon:

3 Hang Power Clean (135/95)

3 Front Squat

3 Shoulder to overhead

A) Jaguar games 3, gym is closed. Get outside and do something this weekend. Walk, jog, hike, bike, work on a bodyweight weakness etc.

Skill: Max calories in 10 minutes (teams of 2)

WOD: Same team of 2 (1:1) Stagger starts if needed – If partner comes out of hold at

any point, working partner must stop

4 min stations

Station 1:

A) Snatch; e90sec x 7 rds, 1 @ 85-90%

B) CF Metcon

C) 5min row for max meters

A) Oly: Power Snatch

E2MOM 14min (7rds)

3 Reps @ 75 to 80% of 1RM PS or add weight ea rd to find a 3rm PS. (add 5# if all rds completed last week)

Metcon:

16 alt kettlebell snatch (53/35) from the ground

Skill: Deadlift – 15-20 min to work up to a 5 rm

WOD: For time

10-9- 8-7- 6-5- 4-3- 2-1

American Swings 53/35

Goblet Squats

Every 2 minutes – 1 rope climb (sub 2 up downs)

Score: Dead 5 rm/time