5.3

Oly Strength

     1. Clean & Jerk 

          3 + 1 @ 60%, 3 + 1 @ 65%, 2 + 1 @ 70%, 4 x 2 + 1 @ 75%

     2. Clean Pull

          4 x 3 @ 110% (of clean)

     3. Good Morning

          5 x 3 @ HAP

Comp WOD

    10 Min AMRAP

          With a partner You Go, I Go Format

              (5/3) Burpee Muscle Ups 

               20M Double KB Overhead Waiter Walk (1.5/1)

Class WOD

     EMOM for 15 Min...

          5 DB Deadlifts

          5 DB Hang Power Cleans

          5 DB Thrusters

5.2

Oly Strength

     1. Power Snatch
          2 @ 70%, 2 @ 75%, 4 x 1 @ 80%
     2. Power Clean and Jerk
          5 x (2 x (1+1) @ 75%
     3. 5 Min EMOM
          3 Snatch Grip Push Press
          1 Overhead Squat
               As safely as possible, heavier each set

Squat Strength

     1. Back Squat
          8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%
     2. Front Squat
          5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

Class WOD

5.1

TEAM

Oly Strength

     1. Snatch
          3 @ 60%, 3 @ 65%, 2 @ 70%, 4 x 2 @ 75%
     2. Snatch Pull
          4 x 3 @ 100% of Snatch
     3. Push Press
          5 @ 70%, 5 @ 75%, 3 x 3 @ 80%

Comp WOD

     10 Min AMRAP...
          10 M Handstand Walk (if you cannot handstand walk, accumulate :45 Min Handstand Hold on Wall)
          200 M Run
          10 Alt KB Snatches (heavy)

Class WOD

     7 Min AMRAP...
          15 Calorie Row
           7 Burpees
                Rest 3 Min...
     5 Min AMRAP....
          10 Toes to Bar
          10 KB Swings (Heavy)

Sunday 4.5

Comp WOD 1330

     400m Team Prowler Push/Pull (255#)

10 Min Rest

    With 13 Min Time Cap
          50 Wall Balls
          50 Pullups
          50 Alt Pistols
          50 Alt DB Snatches 70#

10 Min Rest

     3 rounds for reps of
          1 min Tabata Airdyne
          1 min Tabata Row
          1 min Tabata Alt Split Jump Lunges
          1 min Rest


Steve and Loreen will not be meeting with us today. Remember, you will get all eight sessions in before our In House Olympic Lifting Meet on August 9th!

Saturday 4.4

'MERICA

4.4

GOAT WORK (As Warm Up, No more than 15 Minutes)

OLY STRENGTH (No more than 45 Minutes)
     1. Snatch
               15 Mins to work up to 80% max, 3x1 @ 80%
     2. Clean & Jerk
               15 Mins to work up to 80% max, 3x1 @ 80%

SQUAT STRENGTH (No more than 45 Minutes)
     1. Back Squat
               8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
     2. Front Squat
               5 @ 60%, 5 @ 65%, 2x5 @ 70%
     3. Romanian DL
               4x3 HAP

COMP WOD

     EOtherMOM for 14 Mins of:

          Even: 3 TnG Power Snatch
          Odd: 4 TnG Power C&J

                use the same weight for SN as CnJ, increase weight if possible

     Rest 8 Mins

     9-6-3:
          Thrusters (at last weight from above)
           MU

     Rest 8 Mins

     15-9-6:
          Deficit Deadlifts (with weight from above +90#)
          Deficit HSPU

     Rest 8 Mins

     The KB Grind 

4.3

Oly Strength

     1. Clean and Jerk
          2 + 1 @ 60%, 2 x 2 + 1 @ 65%, 3 x 2 + 1 @ 70%
     2. Clean Pull
          2 x 2 @ 100% (of clean), 2 x 2 @ 105%
     3. Good Morning
          3 x 5 Heavier than Last Week

Comp WOD

     For Time (Partner WOD)

     3K Row (alternate every 150M)

     50 Deadlifts (315/205) (alternate every 5 reps)

4.2

Oly Strength

     1. Power Clean
          5 x 2 @ 70%
     2. Power Snatch
          5 x 2 @ 60%
     3. SN Grip Push Press
          3 x 3 @ 70%

Squat Strength

     1. Back Squat
          8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%
     2. Front Squat
          5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

Goat Work