Team

A. Amrap 12 – 1:1

150m row

10 kb swings 70/53

5 bbjo 24/20”

B. “Chipper”

5000k c2 bike (alt ever 500m)

250’ db front rack lunge 50/35’s

50 synchro wb abmat sit-ups

25 synchro db burpee DL 50/35’s

WLW !!!!!

A. Clean & Jerk Wave

3.2.1.3.2.1.3.2.1

*superset wave sets with 10 ghd sit-ups

– not to exceed athletes capacity with volume. See coach for advice / tips.

**aerobic piece to warmup + bb skill build out.

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Post class:

1 min runner

1 min ski

20 wall balls

Rest 1 min x 4-5 rds

A. Back Squat

3 x 9 @70%

2 x 7 @75%

1 x 5 @80%

B. Emom x 15

Min 1: 7-10 burpees + 10 c2b / pull-ups

Min 2: 18/14 cal row

Min 3: rest

A1. TnG Power Clean x 4

A2. Seated box jump x 3

A3. 1-2 rope climbs

**legless for those with ability

*18 min

B. Afap

1k c2 Bike

50 kb swings 53/35

100 double unders

1k c2 bike

50 db snatch 50/35

100 double unders

WL @9:30a

A. Tall hang squat clean skill session. 12-15 min.

– Timing. Footwork

B. Heavy 3 rep squat clean w/ :2 pause below knee on way up.
– Drop between reps. Quick set up etc

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Fitness @10:45

@10:45
5 min c2 – constant
5 min row – :40/:20

5 min c2:
1 min hard :20 easy / :40 hard
1 min :10 easy / :10 hard
1 min :30 easy / :30 hard
1 min :10 easy / :50 Go

Amrap 8
5 pushups
10 alt box step ups
15 hollow rocks

Emom x 8
Min 1: :40 shuttle runs
Min 2: banded side steps

Bodybuilding: remainder time
Supersets of
A1. 5 db muscle clean + oh
A2. 10 db dual bent over rows
A3. 16 alt db curls
A4. 20 banded tricep ext
A5. 10-15 core exercise

Team

Amrap 11- 1:1

3 bbjo

10/8 cal c2 bike

12 wall balls

Rest 2-3

2 rds

1500m row (alt every 250)

50 db box step overs 50/35’s