A) Back squat 4 sets of 3 at 85%

B) CF Metcon

C) 6min running clock; 30sec each (4rds), nose to wall hs holds, hollow hold, rest.

With a Partner

12 Ball Slams

6 Push Ups

20 Squats (**option to use a DB or KB as a goblet for a more challenging squat :]**)

100m Ball Carry

15 minute AMRAP

A) CF Metcon

B) 1 Mile Run for time.

Oly:

12 min E90secMOM

One Clean and Jerk

Start at 60% and go up according to feel

You may clean and jerk ANY way (power, full, push, split)

WOD:

3-6-9-12-15-etc.

Deadlifts 225#/155#

A) Clean and Jerk; E90sec for 13:30min. 2 clean and jerk (not touch and go), Start at 60-65% and add 5# each round.

B) CF Metcon

C) 5min amrap; 5 burpees, 5 box jump overs (24/20)

Skill/Strength:

2 Weighted Pull-Ups Every 30 Seconds for 6 minutes

Notes: sub for pull-ups is negatives or low rogue bar negatives if someone can’t hold themselves up at all – make sure hips stay low! Last resort is ring rows.

WOD:

Oly:

12 min E90secMOM

One Snatch (must squat)

Start at 60% and go up according to feel

Notes: The metcon is short. Coaches please make sure to spend a lot of time warming up and going over the snatch.

WOD:

A) Snatch; E90sec for 13:30min, 2 Snatch (not touch and go), Start at 60-65%, and add 5# per round

B) CF Metcon

C) 3rds for max reps, max reps body weight bench (75% bw for women), max reps strict pull ups, rest 3min between rds.