Wednesday
Strength/Oly:
1.Front Squat 5×3 match or add five from last week
2.Clean- Build up to a heavy double touch and go. Pause at knee both times

Accessory: Glute Ham Raises 4×10

Thursday-
Motor:
50 Sumo Deadlift High Pulls (70,55)
50 Step ups each leg (24,20)
50 Ab Mat Sit Ups(hands at chest)
50 Push Ups
200 m Farmer Carry (55,35)
800 m Run

After Party: 2 min Indian style leg hug
2 min samson w band

Tuesday-
Gymnastics:
1.Warm up well and perform 3 sets max effort strict pull ups
Strength/Oly:
1.3×5 Bent Over Row

Motor: 14 min AMRAP
8 Toes to Bar
15 Burpees

After Party: 2 min hand ovr r hand stretch

Monday-
Strength/Oly:
1. Back squat 3×5
2.Build up to a heavy 2 rm from power position with one Jerk.

EMOTM 10
5 Push Press @70% of 1rm

After Party: 2 min each leg Samson
2 min each arm shoulder

Wednesday:

We will be testing our Snatch and Clean and Jerk on Thursday and Friday so today is a bit of a recovery WOD.

15 Minutes working on snatch technique

15 minutes working on Clean and Jerk.

Flex Mob: 2 minutes box/hip stretch each leg
2 minutes T Spine over roller
2 minutes Hamstrings w band
2 Minutes Samson w band
2 minutes wide stance squat
2 minutes Iron cross

Tuesday-
Strength/Oly
1.Bench Press:1×20, 1×15, 1×10, 1×5.
2.Tempo Dips: 3×6 H.T.L.W

Motor:
Buy In- 50 Shoulder to Overhead @95,65
Rest 2 minutes then…
4 Rounds of
10 Power Clean(135,95)
200 m run
Rest 2 minutes then…
Collect 2 minute holding bar overhead @135,95