Warm Up- 50 Cal bike or 60 Cal row

Strength
Front Squats
5 sets of 5+, 70% plus of your one rep max- Last set is til failure

Wod. 14 Minute Amrap
10 Dumbbell snatch 50/35 (5 each arm)
10 bike Cals or 15 rower cals
10 box jumps (or step ups)

Sunday Funday teams of 2-split work however you want

Wod 1-

10 minute amrap

10 burpees

10 hang cleans 95/65

———Rest 2 minutes————– and add weight to your bar

Wod 2-  8 minute amrap

8 push press 115/75

8 front squats

——-rest 4 minutes———– and add weight

Wod 3 – 6 minute amrap

6 deadlifts 135/95

6 clean and jerks 135/95

Endurance: 8am

Warm up, run a slow mile

Then

400m, 400m, 800m, 800m, 800m, 400m, 400m

Rest 90 seconds after your 400’s, rest 2 minutes 30 seconds after you 800’s.

Mobility at 9am

Bootcamp at 10am

Strenght
Deadlift
5 sets of 5- we’re not going for world records here. We are working on form. Goal is to build up slow and get to a weight thats a little heavier than you are going to use for the wod then drop back down to your wod weight and get ready for 20 minutes of awesomeness.

WOD
20 Minute Amrap
10 deadlifts 275/185
15 burpees
400 meter run

**I know many of you are capable of doing the RX weight.. but are you capable of doing it for reps? Good reps? If your reps are looking ugly coaches will take weight off while you are running. We are interested in keeping you safe.
1. Is your back round— fix it (straighten it), you can’t fix it.. the weight is way too heavy. I know a lot of you can get your back in perfect position with a simple “Straighten your back” cue. That’s fine.. but if you cant get that back flat, the bar is too heavy.
2. can you control the weight on the way down or do you collapse like you’re made of rubber. If you cant stay tight and under control on the way down you shouldnt be picking that bar up.
3. Are you driving your knees out? if you look like you have Bambi legs (knees caving) the bar is way too heavy….. and your new nickname will be Bambi.

Strength
Snatch
6 sets of 2- Work up to the first set. A lot of warm up please

Wod
21-15-9
Full Snatch 95/65
dips
** 3/2 rope climbs after each round

Time to work on skill for the open, it’s a month away!!!!!!!!!!