021519

Warm up:

10 burpees+20 cal row+30 squats+40 push ups+50 dubs+40 squats+30 push ups+20 cal row+10 burpees

Mobilize

A. 16 min emom

min 1: 5 power clean and jerks(singles)

min 2: 7 back squats(from floor)

245/165… scale to make all reps

B. Filthy 50(with class)

C. Weakness or Halting Snatch pull+hang full snatch to max then 4×1 at 80%

D. Nothing or Row 250mx10 resting 1 minute or alt with partner.

 

021319

warm up:

3 min emom

10 burpee box jumps 24/20

2 min rest

3 min emom

10 burpee box jumps 24/20

Mobilize

A. 5 rounds

25’ hsw

15 ovhd squats 75/55

B. Class

C. 15 minutes or more of weakness work OR

1 mile bike/1 minute rest x 3 rounds

021219

warm up:

5 rounds

5 pull-ups

10 push ups

15 squats

30 double unders

mobilize

A. Front Squat

5×3 at 85% of 1 rm front squat

15 unbroken butterfly pull-ups after each set

B. Class

C. 4 sets

10 ghr

20 ghd sit-ups

020119

Warm-up: six minute assault bike

Mobilize

Max out Monday!

A. Find your one rep max snatch and clean and jerk.

B. 12 minute  Row for distance*

* every three minutes including at the start do 5\3 Burpee Muscle ups

C. Class

020819

Great session planned here

warm Up: 10 min emom

10 burpees x 4 minutes

15 burpees x 2 minutes

10 burpees x 4 minutes

A. Halting power clean+Pause push jerk to max

Then 5×1 at 85%

B. Hang power snatch +3 ohs to max

Then 3×1 at 80%

C. Class