Warmup: 8 minutes of

8 Box step-ups

8 OLY bar good mornings

8 Oly bar bent over rows

8 jumping jacks

+++++++++++++++++++++++++++++++++++++

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

++++++++++++++++++++++++++

Strength: Clean & Jerk 1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: 6 Rounds of:

30 Second max rep med ball slams

30 Second rest

30 Second max rep Med ball jumping lunges

30 Seconds rest

30 Seconds Max Rep toes to wall

30 Seconds rest rest

30 Seconds Max Rep Pushups

30 Seconds rest 

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Endurance: meet at ECC @ 6 am

5 Rounds of

500 meter row

20 burpees

30 double unders

Best of luck on your travels, Mel!  Keep up the awesome work.

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

Strength:

OTM X 10 minutes of 

2 Snatches

OTM x 10 minutes of 

2 Clean & jerks

** No rest between each oly movement

** Athlete can increase loads at any time with either movement ~ cannot decrease load!

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

WOD: "Half Jack"

10 Min AMRAP

10 Push Press 115/75#

10 KBS 55/35#

10 Box Jumps 24/20"

====================================================

SUNDAY 

Amnesty - pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - anyone is welcome ~ even non members

==============================

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

++++++++++++++++++++

Buy-in: OLY Bar Over-head walking lunges 4x10 steps ~ max load (bar cannot hit floor between sets)

+++++++++++++++++++++

Strength: Front Squat 5x5 ~ max/efficient load

+++++++++++++++++++++

WOD: For Time

21 Front Squats 115/75#

10 Cal Row

15 Front Squats 

20 Cal Row

9 Front Squats 

30 Cal Row 

Beast mode

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

++++++++++++++++++

Buy-in: 50 KBS for time 70/55#

++++++++++++++++++

Strength: OTMx12 minutes

3 Shoulder Presses + 6 Bent over rows @ 1/2 BW

+++++++++++++++++++

WOD: Death BY

Thrusters 75/55# + Double Unders