Strength Skill – One Clean Deadlift, One Power Clean, One Front Squat X 5
65, 70, 75, 75, 80% of your 1 RM of your Front Squat
3 R.F.T.
1 Rope Ascent
200m Weighted Run W/ Plate 45/25
25 KB Swings 53/35
30 D.U.”s
NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….
Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees
W.O.D. Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 ( Yes, you are going heavy ) Then……… KAREN – 150 Wall balls