Strength
Back Squat – 4×6 @ 80% + 1 rep (15 sec pause) @ 75%
Conditioning
5 Rounds For Time
10 Thrusters 115/75#
10 C2B Pull-ups
10 KB Swings 70/53#
WOD Notes: TD = 8-14 minutes. Thruster weight is relatively light (should be able to do at least 2 rounds unbroken). You may scale C2B to chin over bar. 
Conditioning
WOD #1 – 7 Min Amrap
Run 800m
Amrap of Wall Balls 20/14#
—Rest 3 minutes
WOD #2 – 7 Min Amrap
30 Burpee Box Jump Overs 24/20″
Amrap T2B
—Rest 3 minutes
WOD #3 – 7 Min Amrap
30 DB Snatches (alternating) 70/45#
Amrap Row (calories)
WOD Notes: Score for each WOD is total reps of WB, T2B, & Calories on the rower (record 3 separate scores). Goal for the wall balls is 50-100 reps. Goal for T2B is 25-50 reps. Goal for Calories on the rower is 50-100.
Reminder: Mobility Clinic is today from 11:30am-1pm. If you did not sign-up for the clinic but plan on coming to open gym, please be considerate & workout with the classes (9 or 10am) or workout in the parking lot while the clinic is going on. Thanks everyone!
Strength
Front Squat – 4×8 @ 70-75%
Conditioning
Make-Up/Skill Day!
Reminder: Mobility Clinic is this Saturday from 11:30am-1pm. If you did not sign-up for the clinic but plan on coming to open gym, please be considerate & workout with the classes (9 or 10am) or workout in the parking lot while the clinic is going on.
Strength
a) Dips (Ring or Bar) – 4×8 tempo
b) Ring Rows – 4×8 tempo
—Eccentric portion should be 3 sec count down. Stay tight/rigid on ring rows
Conditioning
4 Rounds For Time
2 Rope Climbs 20ft
10 HSPU (6/2″ Deficit)
200m Sled Drag 90/45#
Assistance
3×12 Glute Ham Raises
WOD Notes: TD = 15-20 minutes. Scaling for RC = 15ft or sled pull with arms only 2 laps. Scaling for HSPU are no deficit or 3 wall climbs. HSPU = (3) 45# plates on each side of abmat for men & (1) 45# plate + (1) 25# plate. For the strength, alternate between the 2 movements with about 1 minute rest between. 
Strength
BB Complex – 7x(1 Snatch Pull + 1 Power Snatch + 1 Sq Snatch)
—All 7 sets should be between 75-80% of 1RM Full Snatch
Conditioning
21-15-9 Reps of:
Power Snatch 115/75#
Overhead Squat 115/75#
C2B Pull-ups
*400m Run between each round
WOD Notes: TD = 11-16 minutes. PS weight is 50% of 1RM PS and use the same weight for OHS. You should be able to move through the reps fairly quickly without too much rest. You may scale C2B to chin over bar as well.
Reminder: Mobility/Acccessory Exercises Clinic ($20) is this Saturday from 11:30am-1pm. Sign-up sheets are on my desk! Visitors are welcome!
Strength
BB Complex – 7x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Jerk)
—Start @ 70% of 1RM CnJ & work up to a heavy complex
Conditioning
6 Rounds (interval style)
3 Clean n Jerk (77%)
12 Lateral Burpees over Bar
60ft Prowler Push (450/350/250#)
—Rest as much as needed between rounds
WOD Notes: You don’t have to squat the CnJ in the WOD. Each round is 100% effort. Focus on technique with the CnJ, but move as fast as you can through the burpees/prowler push. We will have 3 separate weights for the Prowler Pushes, so you will be grouped accordingly that way (you will stagger 1 minute behind). The prowler push is the length of Rage. It should be done without stopping & heavy. 
Strength
Back Squat – 4×8 @ 70-75%
Conditioning
For Time
50 Wall Balls 30/20#
125 Double Unders
100 Cal Row
125 Double Unders
50 Wall Balls 30/20#
Midline
4×25 sit-ups (weighted)
WOD Notes: TD = 13-18 minutes. WB height is 10ft for men/women. Choose target/weight that you can consistently hit without getting “no repped”. Scaling for DU is 250 singles. 
For Time
200m Sled Drag 90/45#
5 Clusters 205/125#
25 KB Swings 70/53#
25 Burpee Box Jumps 24/20″
25 T2B
400m Run
25 T2B
25 Burpee Box Jumps 24/20″
25 KB Swings 70/53#
5 Clusters 205/125%
200m Sled Drag 90/45#
WOD Notes: TD = 20-25 minutes. Cluster weight is heavy (75%+) of thruster. 
Strength
Back Squat (tempo) – 7×3 @ 80%
—5 sec count down. Drive out of hole aggressively.
Conditioning
Make-Up/Skill Day!
Reminder: Clean n Jerk Clinic is tomorrow from 11:30am-1pm. Sign-up sheets are on my desk!
Strength
a) Bench Press (tempo) – 5×5 (heavy)
b) Strict Pull-ups (tempo) – 5×5 (weighted for advanced / bands for novice)
—Alternate between a & b each set. The negative portion should be a 3 sec count.
Conditioning
4 Rounds For Time
6 Push Press @ 77%
2 Rope Climbs 20ft
Run 400m
WOD Notes: TD = 13-18 minutes. No push jerks are allowed, only push presses. Push presses should be heavy, but should be able to get unbroken almost every round. Scaling for RC = climb to 15ft or do 2 laps sled pull with arms only.
Reminder: Clean n Jerk Clinic is this Saturday June 6th from 11:30am-1pm. Sign-up sheets are on my desk! So far we have 8 people signed up.
