Independant Warmup

50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Atarim

Strength:
Barbell lunge

0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then

Metcon:

9 min AMRAP

7 unbroken Front squat 60/40

9 situps

11 Burpees

Intermediate

Independent part:
Lower back+hip mobility.

Deficit deadlift 5x3x70% (speed pull)

Back skwaat 5x10x65%
then

Class 19:00.
10 min clean warmup.

EMOM for 10 min.
-even min 3 power cleans (80/50 kg) (60/35kg)
-odd min 6 pistols.
then

MetCon:

3RFT
10 Front squats 60/40 kg
50 DU
* 9 min TIme Cap.

Strength accessory

Rack pull practice.(20 min)

Bent Over row 4×8
Mixed grip pull ups 2xmax.
Glute bridge 100 reps (BW)

Dizengoff

Strength:
Barbell lunge

0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then

Metcon:

21-15-9
Box stepup (weighted)
burpee
ring dips

Post your results to the Whiteboard.