Endurance-8am
Running Today!
200m, 200m 200m rest 60 seconds between
800m. Rest 2 Minutes
1 Mile, rest 3 minutes Push it on this mile!
800m rest 2 minute
200m,200m,200m,  rest 60 seconds between

9am Mobility

10am partner wod or teams of 3
800m Run Buy In both run.
Then split
100 Rower Cals on the rower, 50 wall balls
80 cals, 40 wall balls
40 cals, 20 wall balls
80 cals, 40 Wall Balls
100 cals, 50 wall balls
Buy out 800m Run, both run

Feeling like a beast- Do your calories on the bike! It will take almost the whole hour

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.