Warm up… Today your warm up is barbell work! yayyyyyy today is a strength day!
If you are there early bike or row until 5 After

Grab a bar
0-1 Minute 12 power position power snatches
1-3 Minutes 8 Hang position Power snatches
3-5 Minutes  6 hang position squat snatch or hang+power+ohs

Strength 1-
20 Minutes
3,3,3,3,3 Hang snatches (try to squat, you may drop the bar and reset to the hang after every rep) take longer breaks after you complete 3 reps.

Strength  2 Bench Press
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70

If you must…. here is your cardio for the end of class
with a partner…
12 sets of 250m row sprints.. this is all out, 6 rounds each.

Warm up-
6 Minute Partner Bike Race Minute on Minute off
Rest of the warm up is weightlifting practice
Empty Bar
0-2 Minutes 7 Power Position Power Cleans (Squat the second Minute)
2-4 Minutes 7 Hang Position Power cleans
4-6 Minutes 5 Hang position squat cleans

Strength-
Find Your Max in this complex
2 Deadlifts
2 Hang Squat Cleans
1 Shoulder to overhead

Wod
12 Minutes
7 Hang Cleans 155/115
25 Doubles
1 rope Climb

Murph Practice…. AGAIN
10 Minutes
Run 600m
Then
5,10,15 pull ups, push ups Squats

Strength Strict Press
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70

Review Dumbbell Thruster

Wod:
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

We are on a deload week from the strength cycles. Next week your working weights go up!

Warm up-
25 Perfect Air squats
25 Perfect Push ups
Then 7 Minutes Of
5 pull ups, 10 push ups, 15 squats

Strength:Back Squat
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70

Wod- For time
Run 400M (or bike 35 cals)
50 Rowing Cals
50 Slam Balls
50 Burpees
Run 400m (or bike 35 cals)

Scaling option
Run 200 (bike 20)
40,40,40
run 200

Sunday Funday
Happy Mothers Day to all the Train Harder Moms!

Wods will be inside.. it’s supposed to rain.

Partner Wod
2 Minutes Per Station- Max reps at each station

3 times through all of this
Station 1- Kb Swings
Station 2- Row for Cals
Station 3 Burpees
Station 4 Clean and Jerk 135/95
Station 5 Strict Pull ups

Rest 3 minutes … repeat.