Strength

Snatch Complex: 3 power snatches + 3 snatch pulls + 3 power snatches = 1 round, 5 rounds working up to the heaviest set possible

Strength

Strict dips (parallel bar)*
4 sets x max reps; rest 2 minutes btwn sets
*If you can do more than 15 dips use 25#/10#
**Scale is bands or boxes
NoKipping

Not a superset, move on to press after dips

A) Muscle ups – 4 sets of max reps, 12 rep minimum. 4 sets strict HSPU between attempts, 15 rep minimum

B) CF Metcon

C) 4 sets of 5 weighted dips (heavy as possible)

Warm Up:
200m row
30 jumping jacks
20 second plank
10 squats
3 rounds


Skill: Hang Power Clean

WOD:

1 minute DB Push Press
30 seconds rest

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.