Warmup
bike 1 min
runner, frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press or Jerk
3x1
75%,85%,95%*
B. Front Squat
3x1
75%,85%,95%*
* try to get an extra rep or two
WOD
21-15-9
hang clean 115/85
bar jump over
wall ball shots 20/14
then,
5 rope climbs
RX+ 145/105
MRX/SC 95/65
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + 10 jerk
then, 3x1 Clean and Jerk build to 65% (add load each set)
Strength:
Clean and Jerk
3x3 - 65%, 75%, 85%*+
* try to get an extra rep or two
WOD
3RFT
10 C&J 135/95
15 Ring Dips
20 KB swings 53/35
RX+ 165/125 - KB 62/44
MRX/SC - 115/75, box dips, 44/26
Skill Work
A.Bench
3x3*
65%,75%,85%*
B.Power Clean
5x1 - add weight each rd
WOD
4 RFT
12-9-6-3 Power clean
10 barbell ctb push ups
Alternate Bike 12/9 Cal / Row 250/200
Rd1 135/ 85
Rd2 155/105
Rd 3 175/125
Rd 4 195/145
Skill Work
Front Squat
3x3*
65%,75%,85%*
* try to get an extra rep or two
WOD
3 person team
15 min amrap
a1. bike 12/10 pacer
a2. max thrusters 95/65
a3. oh weighted plate hold 45/25
