warm up
row 1000 and practice rope climb technique.. if you have your rope climbs Row 2000

Strength
Snatch
3,3,3,3,3 80 percent of 1 rm no misses. if you don’t have your full snatch we will go over proper progressions with you.

5 rounds for time
Run 400
3 heavy squat cleans (no rx today, pick your own -heavy- weight
10 push ups
2/1 rope climbs

Warm up
run 800
5 minutes double under practice
5 minutes of pull up progressions or strict pull ups

Strength
Power position squat clean Find your max of this complex (new clients work on technique with your coaches)
2 power postition squat clean + push jerk or split jerk

Wod
50/60 Calorie bike buy in

Then 2 rounds of :
7 Muscle-ups (sub 7/4 bar muscle ups or 12 pull ups)
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

Warm up-Run 800m
Bike Tabata- go for calories.

Strength
Bench Press-10,9,8,7,6,5,4,3,2,1 Try to add weight every other set.

Wod 4 rounds for time

15 deadlifts 225/185
15 Chest to bar pull ups
Run 200

Warm up-
5 minutes of double under practice and 5 minutes of pull up progressions or strict pull ups

Strength-
Back squats
DO YOUR WARM UP SETSthen- 3,3,3,3,3  85 to 90 percent. max out next week.

Wod- 5 rounds
16 Kettlebell swings
8 burpee box jumps
Run 200m

Warm up, row or bike or run for 5-10 minutes.
Find your teammate and get your equipment ready for the wod.

Teams of 2-
2 minutes per station split the work however you want- Score is total reps of all 5 stations… we will do 3 rounds of this
Row for cals
Burpees
Sit upsClean and Jerk 135/95
Slam balls

———————rest 2 minutes—————
then start all over