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.

Skill: Snatch Warm up to 80% of 1 rm. Every 90 seconds, two reps @80% for 8 total rounds (12 mins)

THEN

Three rounds, one minute at each station, one minute rest between rounds (stagger starting

stations):

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Teams of 2

2 RFT

800 m run*

25 OHS 75/55

50 Butterfly Sit Ups

75 Double Unders

25 Sumo DL High Pulls 75/55

50 box jumps overs 24/20

Skill: Bench Warm it up to 75% of your 1 rm and. . .

Bench Press 3 x 5 @ 75%

WOD: 15 min Amrap

10 S20 115/75

10 hanging wipers (each side is one)* sub out wipers with a bar or on the ground (no weight)

10 Pistols