Strength/Skill:

Front Squat

E2MOM 10 minutes

Set 1: 70%x5

Set 2: 75%x4

Set 3: 80%x3

Set 4: 85%x2

Set 5: 90%x1

Rest 2 minutes

2x10 @65%

Scaling:

Strength/Skill:

E3MOM 15 minutes

1 High-Hang Snatch + 1 Mid-Hang Snatch + 1 Low-Hang Snatch @75%

Scaling:

-Athletes without a 1RM Snatch will use a light weight to focus on position and technique

WOD:

Skill: Push Press 5 X 3

WOD:

100 KB Swings 53/35

3 burpees (feeling like a little spicy? Do 5)

Score: PP weight and time

Skill: E90 sec for 5 rounds

Deadlift 5 reps @ 60-70% of 1 rm

WOD: 12 min AMRAP

50 m turf sprint
15 Russian Swings
12 Plank Shoulder Taps
9 box jumps

A) Snatch + Hang Snatch (anywhere above knee); find heaviest for the day (straps ok)

B) CF Metcon

C) 4rds not for time: 10-14 toes to bar, 6-10 strict hspu

Strength/Skill

Death by Toes-to- bar

EMOM increase workload by 1 rep until failure

Scaling:

-T2B/K2E/Knee Raises/Sit-Ups

-Athletes should pick the movement they can get to at least 7 rounds

WOD:

A) Hang clean x 2, find heaviest (mid thigh position.) You will probably only have 10 to 12 minutes to get this done, so warm up and get started early if possible.

B) CF Metcon

C) Back Squat; 3 sets of 5 @ 75 to 78% of 1RM

Strength/Skill:

E2MOM 10 minutes

5 Push Jerks @70%

Scaling:

-Athletes without a 1RM Push Jerk can use a light weight and work on technique, should be encouraged to increase weight each round

WOD:

Skill: Deadlift 5 X 5 60% of 1 rm

WOD: 5 rounds

2 wall walks

10 TTB (sub Knee raises -> V ups -> sit ups)

200 m run

Rest 2 min

Score: Deadlift weight/slowest round