WOD

Strength: Squats

A) Back Squat 5*5*5RM
B) Back Squat 5*5*90% 5RM
C) Front Squat Establish 3RM
D) Snatch Balance 2-2-2-2-2-2 (add weight each set)

MetCon: 5 Rounds for time
9 Thrusters
9 Box jumps

A) G.Squats+Step Ups/Box Jumps by ability
B) 30/20kg-60/50 cm (step ups included)
C) 42.5/30kg-60/50cm
D) 50/40kg- 70/60cm

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: establish 3RM
4)10+ Pull ups: establish 5RM

MetCon: In teams of 2 complete 20min AMRAP
20 Ring Rows (scale up to parallel rows if needed)
30 KB Swings 24/16kg
40 Prisoner Lunges

*Ask coach for scaling options.

Olympic Weightlifting:

1. Squat Clean 25 min work up to heavy single
2. TNG jerk from racks 3x5x70% / 2x3x75%
3. Snatch Pull 3x3x100% 3x2x110%
4. Back Squat 1x3x80% / 1x2x85% / 1x1x90% / 1x1x95% / 1x5x75%

Strength: Overhead Press
A) Strict Press 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+D) Push Press 6*3*80% 1RM

MetCon: in teams of 2 complete 18 min AMRAP

400M RUN

24 KB swings 24/16kg (American)

48 HRPU

*ask coach for scaling options

Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat find 5RM
C+D) Front Squat 2-2-2-2-2-2

MetCon: 3-6-9-6-3 reps of
Bar Muscle Ups
Squat Cleans

A) Ask coach for specific instructions
B) C2B Pull ups/Jumping Pull ups*2-30/20kg
C) Bar Mu by ability- 50/35 kg
D) BMU- 70/45kg

Olympic Weightlifting:

1. Snatch 2x3x70% / 2x2x80%/  2x1x855 / 1x1x90%
2. C&J 2x(2+2)x75%/  2x(2+1)x85% / 1x(1+1)x90-95%
3. Snatch Pull 5x3x100
4. Backsquat 6x3x85%

Strength/Skill: Strict Pull Ups/Bar Muscle Ups by coach prescription

MetCon: 20 min AMRAP
3 Bar MU
6 One legged squats
9 KB Swings (A) 32/24kg

*Ask coach for scaling options  


Olympic weightlifting:

1. Out of breath Snatch: 25 min to work up to heavy single. (Perform 5 burpees before each set.)
2. Power snatch 4x8x50-60%
3. Front squat 6x3x80%