WOD

Strength: Overhead Press
A) Strict Press 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+D) Establish 1 RM Push Press

MetCon:
1K run
20 G2OH 60/42.5kg
40 Burpees
20 Ring MU
40 Burpees

*Ask coach for scaling options.

Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat Establish 5RM.
C) Front Squat 5*3*90% 3RM
D) Back Squat + snatch grip BTN Jerk+OHS 6*2+1+2 (Add weight each set)

Tech: Squat Cleans  

MetCon: 10min AMRAP
3 Squat Cleans
5 RMU

A) G Squats*2 16/12 kg- J. close grip chin ups.
B) 30/20kg-MU by ability
C) 50/35kg
D) 60/42.5kg
D+) 90/55kg-Strict RMU

Olympic Weightlifting:

1. TNG power clean ladder. Max reps on each station. perform 5 total sets, min 3 reps per set. Start at 50% add 10/5kg each set.
2. Jerk from racks 4x3x75% 4x3x85%
3. Snatch pull 6x3x100%
4. Back Squat work up to heavy single

Strength: Strict Pull ups by ability.
1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups can be done: 7*2*95 %3RM; then one set of ME BW Pull ups
4)10+ Pull ups:
6*3*95% 5RM; then one set of ME BW Pull ups.

Skill: Kipping Pull ups

MetCon: For quality
12 min EMOM
1 BMU
2 C2B Pull ups
3 Pull ups

*Ask coach for scaling options

Olympic weightlifting:

1. 20 min find 1RM Cluster
2. TNG Snatch sets of 6 sets of max reps start at 60% add weight each set
3. TNG Push Press 5x5x60-70% (of C&J)
4. Front Squat 6x3x80%

Strength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift establish 5RM
C) Deadlift establish 3RM
D) Snatch Pull + Hang Snatch 6*2+1 (add weight each set)

Metcon: אחד מי יודע?

1 burpee

.

2 Pushup

1 burpee

.

3 situp

2 pushup

1 burpee

…

13 Double under

12 G- squat 12/16

11 Power clean 50/35

10 pistols

9 K2E

8 airsquat

7 KB swing 24/16

6 jump lunge

5 pullup

4 KB pushpress 12/8

3 situp

2 pushup

1 burpee