A. Weighted pull-ups

1. Body weight for max reps

2. 3-3-3-3-3

– one member per station, utilizing both rooms. Bar cleaned / following session.

– warmup for the pull-up portion will be once in stations. Make sure to follow coach with this.

B. 21-15-9

Cal bike

Deadlift 185/123

100 double Unders

C. And into post class (members choice)

2 mile cool down run

Weightlifting Wed

/

A (1). Snatch Pull x 3 + Hang SqT Snatch (drop bar) + SqT snatch + 2 OHS; build to max for the day

Or

A (2). OHS : 5×5; ascending or heavy across for working sets

B. Back SqT: 6RM for day into to 2-3 sets of triples; heavy but not failure there.

C. (Post class – outside)

AMRAP 10, sustainable pace

10 burpees (over db standing up)

14 dB alt clean and jerks 50/35

18 Air Squats

#teammatetuesday

///

A1. Power clean + hang power clean + TnG power clean

A2. Seated box jump x 3

A3. Squat High Jumps x 5

* Minimum of 5 sets through , maximum of 7

B. 3 rds

400m run

20 pushups

20 Russian kb swing 70/53

4-5 rds of,

14 alt renegade rows

50 double unders

14 DB Box step overs 50/35’s

500m Row

Rest .75-1:1 btwn rds



Happy 4th weekend!

/

Rest weekend

Coach Allie with 223# PR

/

Class today: 8 & 9:15a

Gym will be closed Sunday

/

AFAP

800m Run

50 alt dB thrusters 50/35

400m run

50 alt dB clean and jerks

400m Run

50 burpees over DB

800m run

*modify accordingly