Pre class Mobility

Atarim

Strength: Legs & Pull

Backsquat
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM

Superset with personal pullup program
then

Metcon: 3 RFT
12 HC+Pushpress 50/35*
30 DU
12 burpee

*min weight: 40/25, scale to swing & clapping pushup

 

Intermediate

Complete at open gym
Hip flexors and ankle mobility.
then

Every 2 min for 20 min perform.
Squat clean+thruster+jerk * add weight each set
then

“Karen”
For time:
150 Wall-ball shots

 

Dizengoff

Strength: Legs & Pull

Backsquat*
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM

* have coach spot you on Max attempts

Superset with personal pullup program
then

Metcon:

9 min Ascending ladder: 1-1, 2-2 etc
Box jump
Ring muscle up/Chinup

Post your results to the Whiteboard.