A) Complex; (Power Snatch, hang Snatch, OHS) 5 sets @ 70 – 75% of your full snatch (or power snatch which ever is heavier)

B) CF Metcon

C) 10rm dumbbell strict press

Skill: Hollow hold tabata – 8 rounds (4 mins), 20 sec hold, 10 sec rest.

5 minutes rest THEN

Burpee Mile!

Run one mile for time

Every minute on the minute, perform five burpees – including to begin the run.

Warm Up: 3 x  of
10 med ball front squat
10 med ball cleans
10 med ball slams

Skill: 3 rep max front squat

WOD:
150 wall balls

GAME!!

With a partner, 1:1, but both run together, for time – 35 min cap:

50 kettlebell swings (55/35)

50 box jumps (24/20)

400m run

40 kb swings

40 box jumps

400m run

30 kb swings

Skill – Back squat

10 min EMOM, 3 reps @80%

THEN

6 rounds for time:

40 double unders (sub 40 tuck jumps – no singles)

15 medicine ball get-ups (20/14)

Post: BS weight and time

Skill – HS holds/walks

Take 15 minutes to work on body awareness, kicking up, holds, and turf walks.

THEN

Divide class into four teams. Going one at a time, in order, each athlete will complete:

500m row (for calories)

Warm Up:2 log rolls ->15m Frog Hops to hurdles -> 15 hurdle jumps ->15 sit ups -> 15 m Roving plank back to log rolls

Skill: double unders

WOD:
21-15-9
clean and jerk
Knees to elbow

Skill -Split Jerk

12 min E2MOM - 4 x 2 @80%, 2 x 3 @80%.

THEN

Five rounds for time:

5 deadlift (135/95)

5 hang power cleans

5 front squat

5 push jerks

DELOAD WEEK IS HERE!

Those not doing WOD JAMz: take an extra rest day this week and follow class programming! You have been going hard these last few weeks. Take it down a notch.