A) Oly: 9x [2 power clean + 1 push jerk];
start at a moderate weight increasing every 3 sets

B) Metcon:
5 push press 115#/75#
10 deadlifts
15 box jumps (full ext)
AMRAP in 10 minutes

A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk) (3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%,

1x 75%, 1x 80%, then take a couple attempts at a max weight for this complex

B) CF Metcon

A) Strength: 5 x 5 Front Squat (+5-10# from last time) ~75-77.5% E2:15

B) Metcon: 3RFT of 6 db/kb goblet squats 70-85#/55--65#, 30 du’s, 6 db goblet squats, 15 situps, 200 m run

Cap: 15 minutes

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