Change of schedule for Monday! We will have two coached classes, 8:15 and 9:15am.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

500/400 m row

2 rounds of

10 Goblet squats, heavy

10 SDHP/KB, heavy

10 RKBS, heavy

Workout Warmup: Strength

5x3 Front squats @ 80+%

Workout:

7 rounds for time of:

7 Back Squats (95/65)RX+(115/75). No racks

7 Power Cleans (95/65), RX+ (115/75)

7 Pull-ups RX+ (C2B)

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70%
*Sets 9-10 = @ 75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 2 reps @ 70%

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65%

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 8 reps @ 60-70%

Skill:

Pick two goats and work on them for 20 min.