Strength

Back Squat 10@50%, 10@60%, 10@70%

DB RDL 12, 12, 12 – emphasis on form not weight
Perform as a superset; rest 90-120s between sets and then. . .
rest 2 min and perform a max set of squats only @75% (goal is 7+)

A) Back Squat; 5 sets of 3 @ 85%

B) CF Metcon

C) For time: 150m row, 400m run, 250m row, 200m run, 500m row, 100m run

Holly first came to CF Jaguar as a guest of one of our members on Bring A Friend Day.  It was a Saturday partner WOD that was long and challenging and she hung strong until the very end. She wanted to quit, but she didn't. That has stuck with her since day one. Never quit.

Strength

Hang Power Clean take 15 minutes to build to a heavy single and then. . .

Weighted Pull ups (strict) take 10 minutes to find your heaviest double

Conditioning (15 minutes)
Power clean 185#/125#, 15 seconds

A) Complex; Clean, Hang Clean, Jerk – find heaviest of the day

B) CF Metcon

Buy in: 800 m run

10 strict hspu (sub is db strict press)

20 DB power snatches 45-55#/30-40#

30 burpees

40 ring rows

50 tire flips

60 box jumps

70 Russian twists 45#/25#

300 M ROW FOR TIME

A) CF Metcon

B) 400m run for time, 200m run for time, 100m run for time.

Strength

Bench Press 7, 7, 7, 7, 7 take 5 sets to build to a heavy 7

Not a super set, do the bench press first then. . .

Slight incline neutral grip** DB bench press* 10, 10, 10, 10

300 M ROW FOR TIME

A) Snatch + hang Snatch (anywhere above knee), find heaviest for the day, then 3 single snatches at that weight with rest between.

B) CF Metcon

C) 50 russian swings for time (70/53)