Emom Warm
12 Minutes
Minute 1- 10/8 cal row
Minute 2- 15/12 push ups
Minute 3- 10 Empty Bar Push Jerk
Minute 4- 10/8 toes to bar

Strength
10 Minute Push Jerk EMOM
Start at 10 on the first minute at a lighter weight, then go to 9 the next minute, 8 the next, and on and on
**Add weight every two rounds.
You will be working under normal working weights, this is 55 reps in 10 minutes

Wod
4 Rounds
1Min Front Rack (with KB) Wall sit 70/50
15 Goblet Squats
50ft Weighted Lunge (As Heavy As possible, grab the biggest dumbells or KBs you can find.
1 sled push down and back

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