Warm up
2 Rounds-
250m row
10 double KB clean and jerk (this is your practice for the wod do not miss it.

As a group, barbell warm up emom
Minute 1- 10 clean grip high pulls
2- 10 Power position power cleans
3- 10 hang power cleans
4-10 Power clean from the follor WITH jerk
5- 10 full squat clean and jerks


Strength- 15 minutes to find max of this complex
Clean complex 2 Power Cleans+ 1 Squat Clean 1 RM

Wod-
40 Cal Bike
21 Double KB Clean and Jerk 53/35
30 Cal bike
15 Double KB Clean and Jerk
20 Cal Bike
9 Double KB Clean and Jerk

Warm up-
1000M partner row split into 250 segments, non rowing partner hold the bottom of squat. no hands on knees
5 burpees each every switch

Strength
Bench- 5 sets of 5 working up to a very heavy 5

After Bench you will have ten minutes to build up to a heavy squat, build up to or little bit the last weight you will be using in the workout. Yes this supposed to be, Only go rx if you can get the 9 reps without compromising your form.

21 Back Squats (225/155) *from the rack
400m Run
15 Back Squat (275/185)
400m Run
9 Back squats (315/215)
400m Run

Grab a bar when you get to the gym. Spend the first 15 minutes of class working up to heavy a clean..
Find a partner that cleaned about the same weight as you for the wod.

With a Partner
2K Row Directly into 10 Rounds
2 Power Cleans(225/155)
4 Bar Facing Burpees
8 Alternating Pistols

Directly into 100 wall balls

Good luck to our State Weightlifters today!

8am Endurance
4 rounds
500m Row
Rest 3 Minutes
400 Meter Run
Immediately after 400 m run hop on bike for 15 cal sprints
Rest 3 minutes.

9am mobility

10am Going solo today!
Filthy 50
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings 53/35
50 Walking Lunges
50 Knees To Elbows
50 Push Press 45/35
50 Sit Ups
50 Wallballs 20/14
50 Burpees
50 Double Unders
** if you are coming up on that 30 minute mark and you are not 3/4 way done, time cap your self on the next movement
*** partner variation is the filthy 75

Warm Up
12 Min Emom
1- 8 Leg Raises (group or hanging)
2- 10 Death March Steps
3- 8 Kip Swings
4-40 seconds of alternating bird dogs, a few second hold on each one
5- 5 Empty Bar RDL 6- 10 Sit Ups

WOD *yes we are deadlifting twice this week because it’s good for you!
1 to 10 Toes To Bar
10 to 1 Deadlifts (225/155)

This is 55 deadlifts. scale accordingly.

**Assault bike and sled finisher for extra work
6 minutes
even minutes max assault bike cals in 30 seconds
odd mintues. 1 empty sled push to the cone.