WOD

Strength: Overhead Press
A) Strict Press 5*5*5RM.
B+) Push Jerk 3-3-3-3-3-3

MetCon: Partner WOD
1K Partner Run
100m Front rack carry (w/ DB/KB)
100 KB/DB Push jerks
100m Farmer carry (w/ DB/KB)

**Athletes who completed 17.4 this weekend, please see your coach for specific instructions.

Strength:
Back Squat
A) 5*5 with weight from elements
B+C+D) 2-2-2-2-2-2 (add weight each set)

MetCon: 3RFT
21 KB Swings
12 Burpee Box Jumps
400m Run

Olympic Weightlifting:

1. Hang snatch 3x3x80% / 2x2x85% / 2x1x90%
2. TNG Power Clean: 5×50-5×55-5×60-5×65-5×70 / 3×75-3×80
3. Back squat 6x3x80%

Strength: Complete missed strength from Sunday/Monday

Skill: Mobility by coach prescription

MetCon:  In teams of two

100 Strict Pull Ups
*ask coach for scaling options

Cash Out: 2K Run For Time

Olympic Weightlifting:

1. Out of breath Clean & Jerk: 25 min work up to heavy single, perform 5 burpees before each set
2. TNG Push Press: 5x5x50-60%
3. Overhead Lunge: Work up to 3RM

Strength:
Push Jerk Practice
3-3-3-3-3-3 (add weight each set)

MetCon: In Teams Of 2 Perform for time
60 Clapping pushup
120 Wall Balls 20/12 Lb
60 Burpees
120 (A) KB Swings 24/16kg

*Ask coach for scaling options

Strength:
Squats
A) Back Squat 5*5*5RM
B) Front Squat 3-3-2-2-1-1
C+D) Overhead Squat 3-3-2-2-1-1

Metcon:

For time:
3-6-9-6-3
Reps Of
Snatch
Triple Unders

Rx’d 60/35kg
*ask coach for scaling options.

Olympic weightlifting:

1. TNG Power Snatch 4x8x50-60%
2. Overhead Squat  work up to 1RM
3. Clean pull 3x3x100% / 3x2x115%
4. Front squat 3x3x75% / 3x2x85%