Warm Up: running drills and stretching


Skill: sprint practice
3 x 50m sprint
2 x 100m sprint
1 x 200m sprint


WOD:
1 min at each station 1 min of rest between stations

A) Back Squat 5 x 70%, 5 x 75%, 5 x 80%, 5RM

B) CF Metcon

C) Push press, 5 x 70%, 5 x 75%, 5RM

On the minute perform 5 burpees and a max set of 135#/95# thrusters. Keeping this pace till you complete 100 total thrusters.

A) CF Metcon

B) Lever progressions: https://gymnasticswod.com/content/levers-progression- pt1 WORK ON THEM.

A) Metcon: AMRAP in 10 minutes of 60 bar facing burpees, 30 OHS 120#/90#, 10 ring muscle ups

B) Strength: 5 x 5 OHS @ 60-62.5% E90s for 7:30 m

A) 2 Cleans and a Jerk; 2+1x 60%, 70%, 80%, then a find your heaviest single for the day. Two misses and you are done.

B) CF Metcon

A) Oly: 3 x 3 Hang Power Snatch – use moderate weight, 3 x 2 HPS (add 5- 10#), 3 x 1 HPS (add 5-10#)*

*For the sets of 3 and 2, no dumping btwn reps

B) Metcon: ISABEL 30 snatches for time 135#/95#*

*power snatch allowed

Warm up: 10 PVC pass-throughs, 10 lunges, 10-second bar hang, cartwheel, 5 one-legged side-to-side hops, each leg, 2 broad jumps, 50-meter run, 50-meter sprint

A) Strength: 5 x 5 Back Squat (+5-10 from 2/9) or ~80% E2:30M

B) Metcon: Buy in 400 m run; 4 rds of: 10 pull ups, 15 kb swings 53#/35#, 25 air squats; buy out 200 m run.

Cap: 13 minutes