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

Friday-

Motor: 20 min AMRAP
20 Hands at chest Ab Mat Sit Ups
15 Burpees
10 Bent Over rows
800m run.

After Party:
2 min each leg box/hip stretch
2 min each arm pic/front rack stretch
2 min each side band/internal rotation stretch.

Thursday-

Strength/Oly:
1.) Tempo Back Squats. 5 down, 5 hold, up. Find a 3 rm then do three more sets at 80%.

2.) Push Press 4×6@ 65% 1rm

Motor: 10 min AMRAP
5 Wall Balls at 11ft/10ft (20/14)
5 Power Cleans @ 135/95

Accessory: Collect 2 min each leg banded groin/distraction.

Wednesday-

Strength/Oly:
1.) 5 min to build up to a 3rm 3 second pull to top of knee then full snatch.
2.) 3×5 Snatch High Pull @ 80% above touch and go.

Motor: EMOTM 12 min
6 Overhead Squats (115/85)
30 Double Unders

After Party:
Collect 3 minutes each side Samson stretch with band.

Monday-

Strength/Oly:
1. 15 Min to find a 3rm 3 second pull to top of knee then full clean and jerk. Reset every rep not touch and go.

2. Strict Press- 4×10 (look back at 8/30/2014)

Motor:
30 Touch and Go Cleans (95/65)
Rest 5 min
30 Dips
Score is total time.

After Party: Collect 3 minutes each arm stretching shoulders with bands.

Thursday:
Strength/Oly:
Pull ups- 6×2@ H.A.P.

Met Con:
12 minutes to find 5rm Deadlift.
Then..
4 Rounds-
10 Overhead Squats
20 Push Ups
30 Ab Mat Sit ups

Accessory:
Bird Dogs- 3×15
Bridges- 3×15