Monthly Mobility:

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Strength:
Deadlift/Power clean.
1)Beginners (A) 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set

MetCon: Running “Jackie”
1k run
50 Thrusters 20/15kg
30 Pull ups

*Ask coach for scaling options

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S&A WOD

ME Press
Strict press 3-3-3-3-3 (aim to heavy triple)
Behind the neck shoulder press 4*8-10
Lateral raises 3*12-15
Triceps ext. 100 reps in any order