Semi Pro Division

Dynamic warm up
Partner up to verify/count/spot if needed for all but met con

10 min to find power clean 1 rm
10 min 1 attempt (set) max reps back squat 1.15% bw males / bw females

Skill/Focus:  20 min dynamic warm up and mobility focus

WOD:

Level 2 & 3
7 t2b
14 hollow rocks
21 supermans
200 m run

Level 1
7 kte or other mod if needed
14 hollow rocks mod as needed

Warm up:  400 m run, 10 pass thrus, 10 windmills; 2x:  15 s hs hold, 10 squats, 8 db snatches, 6 close grip push ups

Skill Focus: OHS
Warm up thoroughly and build to a. . .

OHS 3 RM:  Levels 2 & 3
OHS Technique/mobility:  Level 1

Warm up: 300 m row/run, pass thrus & windmills; 3 x db push press x 6,  inchworms w/ push up x 8, hollow rocks x 10

Skill Focus: active hammie lax ball work and foam rolling; S2O review and warm
up to working weight

Level 3

Warm Up: 10 jumping jacks, 3 forward rolls, 3 broad jump,  10 one-legged side-to-side
hops each leg, 50-meter high-knee skip, 50-meter carioca

Skill Focus: pull ups

WOD:
800m run as a class
25 pull-ups

Warm up: 500 m row/250 versa; turf - 25 ft high kicks, toe touches, int/ext rotations; 10 iron crosses, 10 scorpions / hip-glut-ham mobility

Skill Focus: Good Morning
Form review & proper posture, warm and build to a . . .

Good Morning 3RM

Warm up:  400 m run/row; 3x:  8 db lunges, 8 push ups, 25 mtn clmbrs

Skill Focus: BB Lunge (back rack)
Warm up to working weight; focus on upright posture, tight core, knee to ground

BB lunge 10. 10. 10. 10 (5 R, 5L)

Levels 2 & 3

Warm Up: 10 squats, 10 good mornings, 10 lateral lunges, 2 cartwheels, alligator crawl, 10 vertical jumps, 50-meter run

Skill: Deadlift and HSPU

WOD: Double or nothing

4 x 3min AMRAP

As published on Sarah's The Healthy Home Economist blog 

Teams of 3-4

1st quarter:  push ups/squats/sit ups
2nd quarter:  tire flips/back ext/burpees
3rd quarter:  wall balls/pull ups/box jumps
4th quarter:  dips/ring rows/lunges

-4 quarters each with 3 exercises and 8 min of playing time