Warm up:  2x 200 m row, 10 pvc pass thrus, 10 push ups, 10 band pull aparts

Skill:  Bench Press
Warm up to 60% and find. . .

BenchPress : Building to new 1rm

60% x 5
70% x 3
80% x 1
90% x 1

Skill Focus:  Back Squat
Warm up to 70%


Back squat: 6-6-4-4-2-2
70% for 6s
80% for 4s
90% for 2s

Then:

3 Muscle ups (bar or ring, scale is 3 strict pull ups, 3 strict dips)*

Teams of 3-4

Four, five minute stations:

Warm up: 3x 2 minute Tabatas -- kids choose 3 different movements. . .

Skill: review WOD movements

WOD: 3 minutes at each station 2 mins rest between stations

Station 1: Wheelbarrows around cones

Warm Up:  run/row 400m/500m, 10 squats, 10 split jumps, 10 kb swings or 1 arm snatch, 15 s kb squat hold

Mobility:  on turf w/ foam roller. . . quads, lats, shoulders, hips

Skill Focus:  Clean & Jerk

Warm Up:  3 mins of du's or singles, *3 burpees when you miss or need a rest


Skill Focus:  Snatch Balance
Go through Burgener Skill Transfer exercises with a pvc or light bar

Warm Up:  400 m run/row; 2 rd of 10 scapular pull ups, 30 s ha hold, 10 push ups, 10 ring rows, 10 banded pull aparts

Skill Focus: Handstand Skill Work

Warm up: 15 yard crab walk, 5 inchworm, 5 jumping squats, 15 yard log roll, 5 jumping jacks, 5 tuck jumps

Skill: Clean & Jerk, Pull Ups

WOD:
5:00-8:00 AMRAP of
3 pull ups
6 burpees

Warm Up: 2 rds of 30 du's, 15 pvc good mornings, 15 pvc back squats, 5 push ups

Skill Focus:  Clean complex -- high hang, hang & clean
Warm up & review of movements

Warm Up: 400 m run/row; 10 spiderman lunges, 10 jump lunges, 10 inchworms w/ push up, on the turf knee grabs to chest, high knees, ankle overs, 10 straight leg toe touches, 10 fire hydrants, 10 hip circles, 10 kickbacks