Strength - 04/16/2018 - Strength

Squat clean + power clean + push jerk – build to a heavy set

WOD - 04/16/2018 - WOD

"Grace"
30 clean and jerks for time (135/95)

A - 04/16/2018 - A

Mon:

Warm Up: 2min Row/Bike

Crossover Symmetry

2 RDS:

10 Goblet Squats

10 Lunges

10 Hip Side to Sides

10 Tuck Jumps

10 Romanian DL

5 High Hang Squat Snatch+ 5 Sots Press

10 Hang Power Clean & Press


A. PWR: Every 2:00 For 10:00 (5 sets): Back Squat 8-12 @ 70%


REST 5min



B - 04/16/2018 - B

B. OLY: (Do not let go of bar at top, hold on for all reps)

Every 2:00 For 10:00 (5 sets): Squat Snatch 3-5 @ 70%

NO REST

Every 2:00 For 10:00 (5 sets): Pwr Clean & Push Jerk 3-5 @ 70%


REST 5min



C - 04/16/2018 - C

C. ACCESSORY:

EMOM 9:

Min 1: 10-15 Rollouts

Min 2: 15 Box Jumps to challenging height (higher than last week)

Min 3: 15 Reverse Hypers or 20 Weighted Hip Ext.


REST 6min



D - 04/16/2018 - D

D. METCON: For CAL

2:00 Bike CAL

(your score is as soon as the 2:00 mark hits, not after the wheel stops turning at like 2:15)




Boot-Camp warm up

2*9 Pushups
11 Pushups at end of class

Boot-Camp #1 - 04/16/2018 - Boot-Camp #1

AMRAP
Wheelbarrow Race 20 ft.
3 Over/Unders
Wheelbarrow Race 20 ft.
3 Over/Unders
35 KB Goblet Squats