Warm-Up: Zigzag bear crawl, 5 super-slow squats, 5 hollow rocks, 5 supermen, 10 jumping jacks, 25-yd high-knee skip, 25-yd side shuffle

Skill: Hang power clean – dip-shrug-drop-stand

WOD: 

*Start early on this one*

A) Press 3x5 @ 90% of 5rm

B) Jerk, take 5 sets to build up to your heaviest 1rm Jerk for today (not a pr day, but get heavy as time permits)

C) CF Metcon

Warm Up:  400 m group Indian run; 2 rds 30 s hs hold, 10 air squats, 10 push ups


Skill Focus:  Bench Press
A few warm up sets and. . .

E2MOM 16 minutes
Close grip bench press
Set 1: 5@60%

A) 20min E2MOM Clean x 1 building from 70-80% (10 total)

B) CF Metcon

C) In 7min find today’s max distance HS walk. Score is farthest unbroken

walk.

Warm-Up: 2- 2min squat Tabata squats, 200-meter group run

Skill: shoulder press

WOD: 
7:00 AMRAP
10 lunges
10 burpees
25-yd shuttle run

Warm Up: 400 m jog, 2 x 5 Burgener, 2 x 5  Sotts Press

Skill Focus:
E2MOM 20 minutes
1 Snatch pull + 1 Snatch + 1 OHS
Establish a heavy complex, start at 50% of 1RM Snatch.
Scaling options:

A) 30min E2MOM Snatch x 1 building from 70-80% (15 total)

B) CF Metcon

C) 250m row, 500m row, 250m row. Max effort, rest as needed between

each.

Teams of 4, score is total number of made “baskets”

A) Deadlift; 1x6@65%, 1x5@75%, 1x4@85%, 1x1@90%

B) CF Metcon

Warm Up: 200 m run/row, 10 leg swings, 10 spiderman lunges, 5 DB row, 5 DB thrusters

Skill Focus:
E2MOM 12 minutes
Back squat
4@80%

WOD:
21-15-9
Row for calories
Wall Balls 20/14