5 Minute bike
Grab a bar for clean practice

0-2  8 Power Position Power Clean
2-4  8 Hang Position Squat Clean
4-6  6 squat cleans from the floor

20 Minutes to find you max of this this complex
1 squat clean starting from the floor
1 Hang  clean (squat or power)
2 Front squat
*can NOT drop the bar to reset

Wod-
4 Rounds for time
10 Power cleans 155/105
5 Push Jerk or push press 155/105
Run 200
2/1 Rope climb

Backwards day today, Starting with a wod

Take 10 Minutes to build up to your Deadlift working weight for the wod.

Warm up-
50 Pass Throughs
30 push ups
Then review the shoulder to overhead movements as a class
20 empty bar presses
20 empty push presses at your pace
20 push jerks

Strength: Strict Press DELOAD WEEK. next week we start the last 5,3,1 strength cycle then we are changing it up after that. Still doing strength work, changing it up.
5×40%,5×50%,3×60%,5×60%,5×65% Then AMRAP at %70

Strength 2
5 sets of 3 heavy push jerks

Wod-
12 Minute Amrap
10 Cals on the assault bike
200 M Run
30 Air squats
40 Double unders (40 singles is the sub.. want to keep you moving)

Jumping right into strength today. Class starts 5 after the hour today. 30 minute Wod. Don’t be late
Empty bar work
0-2 Minutes 10 power position power snatch
2-4 Minutes 8 Hang position power snatch
4-6 Minutes 6 Shin position power snatch

You then have 15 minutes to work up to a MODERATE snatch double, should not be over 75 percent… not every day is max out day. work on technique and figure out what weight you want for the wod.

WOD STARTS AT 25 After the hour. Every round is an all out sprint. score is your total snatches. Don’t game this workout.

Long Wod Today! Get to class on time.
Warm Up- 5 minute row then Squat therapy. We are starting squat therapy at 5 after the hour!

3 sets of 10 slow, slow, slow and controlled against the wall with a wall ball under your butt. Use a spotter if you are tipping backwards.

1. The hips must move back and down. This allows for greater contribution from the posterior chain. Many athletes initiate the squat by sending the knees forward, which creates a chain of errors.
2. The hands must stay raised and the elbows must be locked. As noted above, this will ensure the spine stays neutral and the torso remains as vertical as possible. You might need to make adjustments to the athlete’s distance from the wall to create the best squat.
3. The athlete must push the ground apart with the feet. Doing so will create external rotation of the femur, which allows the hip joint to open up so the hip crease can drop below the knees to achieve proper depth. External rotation of the femur also allows the knees to track in line with the toes, which creates safety because the knees are a hinge joint. Finally, this external rotation switches on the gluteus medius, an external rotator of the hip joint, which is another powerful but often-underused squat muscle.
4. The athlete must maintain control throughout the range of motion. Coaches should guard against the “plop,” which occurs when an athlete loses muscle tension and drops to the target. The plop might be accompanied by a loss of neutral spine, but multiple errors are common. Essentially, the athlete does not have the awareness and strength to maintain proper mechanics in that range of motion. Slow, controlled movement develops this capacity.

https://journal.crossfit.com/article/squat-therapy-with-cherie

Strength: Backsquat. DELOAD WEEK. next week we start the last 5,3,1 strength cycle then we are changing it up after that. Still doing strength work, changing it up.
5×40%,5×50%,3×60%,5×60%,5×65% Then AMRAP at %70