WOD

Strength:
A) Deadlift 5*5*5RM
B) Power Clean 3-3-2-2-1-1 (start at 70% power clean then add weight each set)
C+D) Power Snatch 3-3-2-2-1-1(start at 70% power clean then add weight each set)

MetCon: 9-15-21-15-9 reps of
Power Clean 

Situps

A) Ask coach for specific instructions
B) 30/20kg – Situps
C) 50/35kg – V-ups
D) 60/42.5kg – V-ups

Strength: Back Squat

10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)

MetCon: 3 RFT
400m run
21 Air Sqats
12 Box Jumps 60/50cm

*Ask coach for scaling options.

———–

Olympic weightlifting

20 min work up to 3 RM snatch

Snatch complex:

SN high pull + muscle snatch + power snatch + drop snatch/snatch balance

7 rds, start @50% add weight by feel

Squat Jerk 6x3x70%

Front squat 3x3x75% 3x2x85%

Skill: Mobility practice by coach prescription.

Metcon: 
“Dirty Thirty”
For Time

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lbs)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lbs)

30 Back Extensions

30 Wall Balls (20/12 lbs)

30 Double unders

30 Burpees

———–

Olympic Weightlifting

 

Hang clean – 6×3 UB HC @70-80%

Pushpress 5 attempts to perform 10 UB pushpress with the following weights

M-42.5-50-60-70-80

W-25-30-35-40-42.5

*Ask coach to perscribe specific weights

** if you succeeded more than 3 and less than 10 re-attempt ME on same weight, for total of 5 sets.

Clean pull 6x3x100

Split press 5x5x40-50% of jerk 1RM (or 80% of 5RM strict press)

Skill: Mobility practice by coach prescription

MetCon: 25 min Partner AMRAP
5 Pull Ups
10 Push ups
15 Air Squat

P-1 Doing the complex
P-2 400m run