STRENGTH: 12 minute EMOM 2 reps- 1 FRONT SQUAT+ 1 THRUSTER @ 70% 1RPM WOD:FOR TIME 21-15-9 DUMBBELL THRUSTERS 50/35 TOES-TO-BAR  

STRENGTH: Complex of 1 Power Clean & 1 Hang Squat clean 1-1-1-1-1-1 work up in percentage @ 50,60,70,80,90 percent of 1 rp max.   WOD: Pace smart but move fast! 50 Power Cleans (135m/95f) for TIME- at every 30 seconds athlete will have to do a bar over burpee.

So for the past  week, it has been programmed building up to this. Plus this is a great opportunity to get a major staple movement to work on your Olympic Lifting, with Coach Chris and  Coach Jamie in their Olympic lifting class on Tuesday nights @ 6:30 pm, and Saturdays @ 11am. Strength: 1 REP…

Strength: FRONT SQUAT PAUSE 5-5-5-5-5 WOD: FOR TIME- 50 DOUBLE UNDERS 25 FRONTSQUATS 115/75 25 TOES TO BAR 25 SUMO DEADLIFT HIGH PULL 115/75 50 DOUBLE UNDERS  

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