A) Power Snatch: 4 sets of 5 reps @ 72-75% of 1 rm ps. (touch and go if possible)

B) CF Metcon

C) 750m row, 85% effort, not timed.

SKILL: Deadlifts – 20 min cap

5, 4, 3, 2, 1

*For the set of 5, start around 70% and work up finding a heavy 1

WOD: With a running clock,

0 – 5 Mins

22-16- 10

KB Deadlift (70/53)

Skill: Tethered team relay of 3: Max distance in 12 min. 2 work 1 rest. BOTH PARTNERS HOLD A BAND DURING RUN. Options to run are 100 m, 200 m and 400 m at a time. Both partners must return to start line before the next partner can go.

WOD:

A) Back Squat; 5 sets of 3 @ 78-80% of 1rm (try to move quickly) use week 3 numbers (heaviest of cycle)

B) CF Metcon

C) 2 RFT: 25 GHD sit ups, 50 double unders

Partner WOD:

6 Min Stations, 1 min transition – Partner 1 Holds, Partner 2 Works – switch however team decides

Station 1: Cal Row – Plank Hold

Station 2: KB Swings 53#/35# – Goblet Squat Hold

Station 3: C2B – Passive Hang

Skill - Back Squat 5, 5, 5 @70-75%

WOD - AMRAP 15

25yd (one turf length) weighted walking lunges (40-30/25- 15)

10 DB Hang Power Clean (40-30/25- 15)

*use same weight for both movements*

A) CF Metcon (or CF Lift-off if you are signed up)

B) Work on a Gymnastics weakness. (ttb, ctb, mu, pistol etc..)

Oly: Power Clean and Push Jerk (no split jerks)

4x2 @85%

WOD:

AMRAP 9 minutes

9 Power Cleans 95#/65#

9 Burpees

9 Power Cleans 95#/65#

9 Box Jumps 24”/20”

Skill – 250m Row for time

WOD - 20 Min EMOM, alternating

1) 8/6 Calorie Row

2) 12 DB Thursters (20-30/10- 20)

3) 40 ft Sled Push (empty sled for girls/ 50lbs added for guys)

4) 12 Ball Slams (20/14)

A) Clean and jerk 5 singles at 87- 90%

B) CF Metcon (if you are doing Lift-off, you should probably skip this metcon, spend some time working on snatch before your c&j)

C) In 5min complete:

400m run, then max burpees to target