1) Hang Snatch 7×2 at 80% :60

2) Front Squat 60/70/80%x3

3) Block Deads Up to 75%xAMAP

Metcon:

Nancy

5 rounds

400m run

15 ohs 95/65#

1) Hang Clean and Jerk 6×2+1 at 80% :90

2) Squat 60/65/70/75/80%x3

Metcon 5 Rounds

135/95# X5 Clean

30feet front rack lunge

Core: tabata t2b

1) Hang Snatch 6×3 at 70% :60

2) Front Squat 55/65/75%x5

3) Speed Deads 15×1 at 60%

Metcon 10 min AMRAP

95/135 Snatch x5

OH Squat x10

15 bar hops (jump over the bar with 2 feet)

Strength:

1) Hang Clean and Jerk 5×3+1 at 70% :90

2) Squat 55/60/65/70/75%x5

Metcon

5 rounds

185/275×5 Dead,

3/3 Pistols,

50 DU

CORE:  tabata russian twists

The Juggernaut is coming! Don’t forget if you want to be trained on the deadlift and squat sign up for the Juggernaut class from 630-830pm. Remember its $30 a person but well worth it!.

Strength:

heavy Bench

1. competition bench press: 85% x 2 reps x 3 sets

2. close-grip bench press: 90% x 1-2 reps x 2 sets

3. Bench w/pause 1” off chest: 80% x 3-5 reps x 2 sets

WOD:

12 PUSH JERKS 135/95#

12 BURPEES OVER BAR

10 PUSH JERKS

10 BURPEES OVER BAR

8 PUSH JERKS

8 BURPEES OVER BAR

6 PUSH JERKS

6 BURPEES OVER BAR

4 PUSH JERKS

4 BURPEES OVER BAR

2 PUSH JERKS

2 BURPEES OVER BAR

CORE:  40 PLATE SIT UPS