A) CF Metcon

B) 30 HSPU for time

A) Snatch, 3sets, 2 @ 90% no more than 20 sec between reps

B) CF Metcon

Skill: Bench Press 7 sets, rest 2 to 2.5 minutes between sets. Focus on powerlifting form…Arched back, up on toes, drive the hips.

5 reps @ 60%

3 reps @ 70%

1 rep @ 80%

5 reps @ 70%

3 reps @ 80%

Rest day 

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Skill: 14 minute E2MOM

1 hang power clean, 1 hang clean (squat), 1 squat clean @80% of 1RM squat clean (They can drop the bar, but do not reset. Take one breathing cycle before each rep.)

WOD:

Warm-Up: 3x 5 squats, 2 wall walk-up, 2 cartwheels, 5 one-legged side-to-side hops, each leg, speed ladder, 50-meter high knees, 50-meter pocket kickers

Skill: toes to bar

WOD:

A) Clean; 3sets, 2 @ 90% no more than 20 sec between reps

B) CF Metcon

Skill: E2MOM for 12 minutes

1 Push Press, 1 push jerk, 1 split jerk. Start at 65% of 1RM push press and build over 6 sets to about 85%.

WOD;

400m run

25 T2B

50 double unders

50 situps

A) Strict Press 7rm

B) CF Metcon

C) 3rounds, 10 burpee broad jumps, 25 hollow rocks, 10 burpee broad jumps, 25 superman rocks (like a hollow rock, but from the arch or superman position)

Warm-Up:  3 x 10 PVC pass-throughs, 5 squats, handstand walk or bear crawl, 5 push-ups, 5 hollow rocks, 10 one-legged forward-backward hops, each leg, 100-meter run