WOD

Technique: Kipping HSPU

MetCon: 10 min AMRAP

6 HSPU
9 SDLHP 42.5/30kg
12 Facing the bar burpees

*Ask coach for scaling options.

Skill: Clean & Push press

MetCon: “Bear Complex”
5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push press

1 Back Squat

1 Push press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

*Ask Coach for scaling options

Olympic Weightlifting

 

E2MOM 16 3TNG squat clean @ 60-70%

 

6x5x50-60% TNG pushpress

 

Snatch pull 3x3x95% 3x3x105%
Backsquat 6x3x80%

Skill Practice: Touch n’ Go Clean & Jerk / Kipping Toes 2 Bar


MetCon: OPEN 13.4

As Many Reps as Possible in 7 minutes

3 Clean-and-Jerks (60/42.5 kg)

3 Toes-to-Bars

6 Clean-and-Jerks

6 Toes-to-Bars

9 Clean-and-Jerks

9 Toes-to-Bars

12 Clean-and-Jerks

12 Toes-to-Bars

 

If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.

*Ask coach for scaling options.

 

Olympic Weightlifting:

 

High rep OLY practice:

12 min E2MOM of 5 TNG power snatch @50%

 

5×3 Unbroken hang snatch @ 65-75%

 

Clean pull 5x3x100%
Front squat 3x3x75% 2x2x85% 1x1x90-95%

Technique: Kipping HSPU

MetCon: “LOLA”
5RFT
30 Double Unders
20 Knees 2 elbows
10 HSPU

*Ask coach for scaling options

Skill: By coach prescription

MetCon: Modified OPEN 16.1
20min AMRAP
10 OH walking lunges (step forward) 42.5/30kg
8 Bar Facing Burpees
10 OH walking lunges (step forward) 42.5/30 kg
8 C2B Pull ups

*Ask Coach for scaling options.