Warmup
Coach Led -10 min from class start time
Skill Work
15 min (should run to 25-28 min after class start time)
A: 3 sets of 8each - Bulgarian split squats with KBs
B: 3 sets 8each -Suitcase Deadlifts - with KBs
WOD
21-15-9
Deadlift 135/95, 185/125, 225/155
Burpee (stationary)
Then,
15-12-9
Hang KB SNatch (2 kbs)
Wreak Bag Step ups 50/25
Strength / Skill
Cleans
15 min on clock
1 Clean pull + 1 Hang Power Clean + 1 Front Squat
1 Pull to knees + 1 Power Clean (Floor)
WcG Benchmark
Death by Squat Clean
20 min emom
Cash Out 3 rds
10 arch ups
10 high bridge"
Skill Work
Jerk
7x1
build with 1 Strict + 1 Jerk
(until you cant strict then jerk for singles x7
WOD
200m run
14 min amrap
200m run
1 front squat (70%)
2 hang clean & Jerk
3 forward facing burpee over barbell
4 strict hspu
5 box jump
repeat
Strength / Skill
Squat
choice of front/back/OH
2rds
20 very light
6 moderately heavy
then, 4x1 other (mod heavy)
Benchmark
HELEN
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
