Buy in:
Coaches choice
Testing:
If you have not completed tabata push-ups or 1 mile run do that today
Skill:
Clean and Jerk
Work up to weight you can move efficiently and with perfect form
WOD:
10 Min AMRAP
4 pullups
6 Ball Slams (30/20)
15 Air Squats
EMOM stop and do 3 C/J (135/85)(again efficient form, no ugly stuff, so chose weight accordingly)
Buy In:
Tabata Med Ball Situps
Perfect Stretch
Testing
Mile Run Full Out
WOD
3 Rounds
6 Snatches (135/85)
10 Box Jumps (30/24)
200 Meter Farmer Carry (53/35)
Cashout
Calf roll out
Buy In
Tabata Pushups
Strength
Eight sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 4 Reps
Set 3 – 3 Reps
Set 4 – 3 Reps
Set 5 – 2 Reps
Set 6 – 2 Reps
WOD
4 Rounds
50 Double Unders
15 Bar Touch Burpees
10 Knees To Elbows
Buy In
500 Meter Row
20 Supinated Ring Rows(2 Second Pause At Top)
WOD:
5 Rounds
400 Meter Run
15 Pull-ups
Post WOD
20 GHD’s
Roll Lats
Banded Lat Strech
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