Sneak Peek!

Here is an inside look at this weeks work!

Monday:
REGULAR CLASS
1. 4 Rounds
In a :30 window: Max Back Squats at 70%
Rest 2:30 in between sets
2. AMRAP 20
10 Thrusters 135/95
30 Cal Row
16 Chest to Bar Pull ups
L2: 115/75, Chin Over Bar
L1: 95/65 or less, Ring rows or BB seated pull-ups

MASTERS:
1. 30 Back Squats 75/45
30 Burpees
30 DL 95/65
2. 2:00 couch stretch each side
3. 2:00 Pigeon stretch each side
4. Box Breathing: 5 sets of 5 sec in, 5 sec hold, 5 set out
*laying on back with feet on box.

Tuesday:
1. Strict HSPU
Max Strict HSPU test
Rest 3:00
Then 3 sets at 30% of above
L2: 2 Ab mats max
L1: Box HSPU with hands as close to the box as possible. (Or DB seated press)
2. 5 Rounds
15 Power Snatch 75/55
30 Double Unders
200m run
L2: 65/35
L1: 45/15, :30 of DU attempts

Wednesday:
REGULAR CLASS
1. Running Clock
AMRAP 4:
27 Cal Row
21 Power Cleans 135/95
15 Burpee Box Jump Overs 24/20
Rest 4
AMRAP 4:
27 Cal Row
21 Power Cleans 115/80
15 Burpee Box Jump Overs
Rest 4
AMRAP 4:
27 Cal Row
21 Power Cleans 95/65
15 Burpee Box Jump Overs 24/20
**scale weight as needed
2. TTB Skill Work: choose the appropriate level
A: 10-9-8-7-6-5-4-3-2-1 Unbroken TTB
B: 7 sets of 5 UB TTB
C: TTB rhythm practice

MASTERS:
1. 3 RFT
10 seated DB press
10 Band pull apart
10 Bent over rows
2. 3 Rounds:
Run 2 laps
20 KB swings

Thursday:
1. Power Snatch
EMOM x 10
2 Snatch, climb or go across
2. 8 Rounds:
:20 Goblet Squats 50/35
:10 rest
:20 Double Unders
:10 rest
Rest 3:00
8 rounds:
:20 DB snatch 50/35
:10 rest
:20 Push ups
:10 rest

Friday:
REGULAR CLASS:
1. Barbell Technique
A: Pausing Jerk Dips/Single leg kneeling press (alternate movements)
B: Talk Jerks: push jerk
C: Split Jerk Foot work
D: Bottom Up medball squats/ single leg step ups (alternate movements)
2. With a Running Clock:
5:00 to find a heavy Push Press
5:00 to find a heavy Push Jerk
5:00 to find a Heavy Split Jerk
10:00 to find a heavy Back Squat Triple

MASTERS:
1. 5×3 OHS
2. 21-15-9
Wall Ball
Hanging Knee Raises

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