A) Complex: High hang clean + Clean and jerk; build to heaviest of the day

B) CF Metcon

C) 3 sets of 5 power cleans at 185/135 working on cycling efficiency. Rest as needed.

Skill #1: 2x 1 minute max cals on the rower

Skill #2: Tabata of Goblet Lunges 53#/35#

WOD:

6 min AMRAP

6 T2B

12 Box Jumps

8 KB Swings 53#/35#

 

1 min Rest

 

REST DAY

Oly:

10 minute E2MOM 4 Touch and Go Power Snatches @70% of 1 RM Power Snatch.

If you’re feeling good feel free to go up, if not, stay at 70%

WOD:

21-15-9

Wall Balls 20#/14#

A) Complex: High hang snatch + Snatch; build to heaviest of the day

B) CF Metcon

C) 3 sets of 5 power snatches at 135/95 working on cycling efficiency. Rest as needed.

Skill #1:

Tabata of Double Unders

Note: Sub is attempts or tuck jumps ONLY. NO SINGLES

Skill #2:

2 Strict Weighted Chin Ups every 30 seconds for 6 minutes

A) Strict muscle ups, or strict chest to ring chin ups, and strict ring dips. No assigned volume, Work on these while the class is working on strict pull ups.

Strength:

Back Squat 3 reps @80%

10 min E2MOM

WOD:

400m run

30 Thrusters 115/75#

20 Power Cleans 115/75#

10 Front Squats 115/75#

12 minute time cap