warm up-
Bike 5 Minutes
Clean and push jerk warm up
0-2 Minutes 8 power position power clean and 8 push jerks
2-4 Minutes 6 Hang from the knee power cleans and 4 push jerks
4-6 Minutes 4 from the shin squat clean and 4 push jerks

Strength 10 minute emom
complete this complex every minute on the minute
1 clean from the ground
1 hang clean any style
1 front squat
1 push jerk

If you are practicing for wod wars and want to go super heavy.. take a few minutes off

WOD-
21 assault bike cals
5 squat cleans 205/135
15 cals
5 squat cleans
9 cals
5 squat cleans

Warm Up-
Row 500
30 Bottom to bottom OHS against the wall… reverse grip on your pvc pipe- do these togther
Snatch progression warm up
0-2 minutes 8 power position power snatch
2-4 minutes 8 hang from the knee power snatch
4-6 5 full snatch (scale as needed)

Strength-
20 minutes to build to heavy 3 reps of full snatches or 4 reps of power snatch
3,3,3,3,3 or 4,4,4,4,4, at least 5 sets working around the 70 to 85 percent range

Wod-For Time
20 cals On the bike or rower
20 Kb swings
20 cals
20 Push ups
20 cals
20 Kb swings

Immediately into 75 wall balls

Warm Up-
Bike 5 minutes.. get those legs moving from that 5k yesterday.
Then 50 bottom to bottom squats against the wall. Let fix those air squats

Grab an empty bar and find a squat rack
Front Squats- Two sets of light 10s to warm up
10,8,6,4,2
Start heavy on this… this is going to be fun..work towards 100 percent on that set of 2. 10’s… start at 70 percent.. figure out your numbers or have a coach help you figure out your numbers.

Wod- Nice little sprint workout today
500 M Row
50 Pull Ups
30 Thrusters 95/65
500 M row

“Deception” is the name of the wod today

Here is what you need to know

Class outline
Wear shoes that you can run/sprint in.. no lifters today.

Top of the hour-
Get a bar ready for thrusters.. something you can do 15 times
:05 after- Run 200 Meters 4 times.. with a 30 second break
:10 after Group Stretch- Couch stretch, hurdler stretch
:15 after Wod Starts

Sunday Funday
Open attempts from 8:30 to 8;45

Teams of 3 today-

Outside fitness.. bring your SPF 90
Wod 1-
Carry a loaded barbell and 1 heavy wall ball/slam ball 800m
Split work however your want weight is 135/95
Wod 2
12 Minutes Max cals on the bike
Every minute all team members stop and do 3 parking lot burpees

Wod 3
10 Minute Amrap (remember that barbell you were carrying,, you will need it again) set up plates outside to block your barbells from rolling down the hill
2 people carry the loaded barbell 200m
*while they are carrying the barbell the remaining person is doing slam balls.. .take chalk, write your scores, add up at the end.

*each slam ball is worth 1 point
*each 200m walk is worth *5 points