Coach-led warm-up, then...
Pull-ups (1 set max unbroken reps)
Toes-To-Bar (1 set max unbroken reps)
15x Squat Cleans (95/65)
15x Straight Leg Sit-Ups
Clean and Jerk weight should be manageable and repeatable. The Straight leg sit-ups may add a new challenge for some.
Hanging Windshield Wipers x5-8
2x Squat Snatch w/ :02 pause at knee
The EMOM will begin with an empty BB and you can build in weight only if the movement feels great. Each rep will have a :02 pause at the knee. Skill day. Goal is no misses!
Teams of Two;
10x Clapping Push-Ups
5x Power Snatch (135/95)
ME Cal Row
Both athletes will be working at the same time. One athlete working on the Push-Ups and Snatches the other athlete accumulating calories on the rower.
Rower Pike Ups x 5-8
Back Rack Lunge (@8RPE)
12x Wall Balls (20/14)
36x Double Unders
In today's Strength we will be performing alternating, step-forward lunges. Build up to an 8 out of 10 on a personal RPE (Rate of Perceived Exhaustion). Once you build up to that perform two more sets at the same load. Not a 10RM.
During the Met-Con, Aim to perform your first two sets of wall balls unbroken, if not all the sets! If you don't have double unders yet, plan on 72 singles but every 10-20 reps throw in a double attempt. Don't let yourself work on the jump rope for more than 1 min on any given set.
Banded Clam Shells x8/side
SL KB RDL x8/side