Skill: 15 min Everything kipping Pull ups-C2B-T2B Metcon: “Hellen” 3 RFT 400 m run 21 KBS (53/35) 12 pull ups

Heavy Strength: 25 min Back squats 6 x 5 tempo 3s downd, 3s at bottom, explode up Accessory: 4 x 10 goodmornings 4 x 8 single leg kb deadlifts 4 x 10 bar hip thrusts 4 x 20 hollow rocks Optional Post class: 4RFT 21 KBS (53/35) 15/13 cal AB 9 burpees

Saturday 22nd 9AM With a partner “Together Forever” 100 pull ups 100 box jumps 100 push ups 100 deadlifts (115/85) 100 hang cleans 200 dubs 1 mile run together 10AM Comp class with Coach Jrod. This is a fast paced class with little to no demos. Minimum of 3 months experience and a solid understanding…

Skill: 10 min Dub work then 2 min max dubs Metcon: “Slurpy” 50 sit ups, 10 burpees 30 dubs 40 sit ups, 20 burpees 30 dubs 30 sit ups, 30 burpees 30 dubs 20 sit ups, 40 burpees 30 dubs 10 sit ups, 50 burpees 30 dubs LV1(20 dubs) Lv2(60 singles)

Heavy Strength: 20 min Complex 3 strict press+6 push press+9push jerks *5 sets building *athletes have 4 min to complete each set Accessory: T.G.U 1 x 2(each) light 1 x 2(each) mod 1 x 1 heavy 1 x 1 AHAP 4 x 20 hollow rocks 4×2 slow wall walks Optional Post Class: 400 m row…

Strength: Tabata x 2 *stir the pot *plank *flutter kicks *plank Metcon: “Juneteenth” AMRAP 18 65 dubs 6 c@J (185/135) 19 burpee box jump overs Lv1(135/95) Lv2(95/65)

Strength: 20 min Front squat 9-9-7-7-5-5-3-3 Building Metcon: “Squatty Potty” 10,9,8…etc squat cleans (95/65) 1,2,3…etc lateral burpees Lv1(85/55) Lv2(65/45)

Skill: 5 min Split jerk position Oly: 20 min to find heavy Clean & split jerk Metcon: “Beef Jerky” EOMOM 12 Min 1) 1 c&j @ 80%-90% Min 2) 20s max cals AB *score is weight and total cals *AB must be zeroed out every round *calories are counted at the 20s time

“Partner Show Down” 400 m run 1000 m row 400 m run 50 T2B 400 m run 100 KBS (53/35) 400 m run 50 BBJO 400 m run 100 wall balls (20/14) 400 m run 10AM Comp class with coach Nat. This is a fast paced class with little to no demos. Minimum of 3…

Mobility: 10 mim Oly: 15 min snatch work Metcon: “Lucky 13” EMOM14 1 snatch + 2 O.H.S Building every round

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