Strength
35 minutes of squat clean and jerk work. Work around 70percent. We are working on form. We will follow this rep scheme

3+4 (that means 3 squat cleans and 4 jerks) get in about 5 or 6 sets of this. Its a a lot of work.
You’ll do 3 squat clean and jerks BUT on your third you will lower the bar back to your shoulders and do an extra jerk. Confused? Don’t worry, we will show you.

Wod-
1000M row buy in
Then 4 rounds for time
30 Doubles (60 singles)
25 sit ups
15 burpees
10 Thrusters 95/65

‘

30 sec on 30 off for 8 min but with bike!

 strength -Power Snatch + 2 OHS – work up to heavy 1 rep complex

Wod

 14min AMRAP

20 wall balls 20/14
2 snatch 185/125

Strength-

Bench press- 4 sets of 10

Get your deadlift bar ready between the last couple sets and build up to your WOD weight… don’t go into your deadlifts cold.

Wod-
18 Minute AMRAP-16 kettle bell swings 55/35
8 pull ups
4 deadlifts  185/275
Run 200m

Strength
back to higher reps and lower weights
Back squat 4 sets of 10 at 60%to70%

Practice rope climb technique in between sets

wod
5 rounds for time
Run 200m
6 Clean and Jerk 135/95
2/1 Rope climbs
5 burpees just for fun each round

Sunday funday at 10am. Come see what fun things Coach Amanda has planned.