Warm-up 1 mile run

21-15-9 OHSs, DUs, HSPUs and Burpees.

95lbs/65lbs

**10 minute cap**

Strength – OH Squat 2/2/2/2/2

WOD – 10 min amrap: 1 MU (5 ring dips), 5 strict pull-ups, 10 pistols

Oly – High hang (squat) Clean + thruster 2+1 x 2. (So two hang cleans, one thruster, drop bar, repeat 2 hang cleans, one thruster = 1 set)

2 sets @ 50%, 2 at 60%, 1 at 65% – Use Clean and Jerk 1rm.  Focus here is more on technique of squat clean rather than weight:  Solid power position with shoulders over the bar and good vertical jump, consistant feet movement from pulling pos. to squat pos., vertical torso and high elbows at bottom of clean.

Example of the hi hang clean - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=190

Metcon:

Weather dependent:

A)  3x ME Double Unders in 2 minutes (rest 3 minutes between sets)

or

B)  Sprints – 2x hill runs – down to 15th, left at Amato’s, past Little Man and Linger, down Wyandot

WOD – 17 min amrap: 10 wbs, 10 dead lifts (185/105), 10 horizontal jumps over bar

Cashout – Accumulate 5 minutes of hollow body.  5 pull-ups for every break.

Strength: Back Squat 3/3/3/3/3

WOD – “The Chief”

**We are running an Elements class this weekend – Sat and Sun from 11a-1p.  If you know of anyone that might be interested, have them contact TJ.**

Strength: Snatch Push Press + Snatch Balance 2+1 x 1 at 65% (of snatch), x 3 at 75%, x 2 at 80%

Metcon – 3k run.

Strength: 3×4 push press at 80%

WOD:

3 rft: run 400m, 15 ring dips, 15 t2b

Strength: 3×5 front squat with 3 sec pause and bounce out of the bottom.  Immediately follow with 3 tall box jumps.

WOD: 3 min amrap of Fran, rest 5 minutes, repeat 3 min amrap, rest 5 min, 1 min ME burpees

*Complete as much of Fran as possible in the 3 minutes.  We’re looking for a solid cardiovascular impact so we’ll be mod’ing weights/pull-ups to elicit that kind of Fran-esque response.*

Oly Day:

-30 minutes to find 1rm Snatch

-Snatch Push Press and Overhead Squat 2+1 x 5 at 75% of 1rm snatch

Tabata Intervals x 3:  Hollow body, superman, handstand hold

WOD: 4 rft of 10 ring push-ups, 20 air squats, 10 burpees