Groups of 3:

One person will work out at a time and there will be relays with the teams

Warm up: Coach Melissa Says

Skill: review movements

WOD:


Three rounds – one min at each station, 1 min rest between rounds

Skill: Pistol EMOM 8 minutes

3 pistols each leg, work on progressions, from box to band, to holding foot, etc.

Partner WOD 1:1 work to rest: Regionals Event 6!

50 calorie row

50 box jump overs 24/20

A) CF Metcon

B) 30 HSPU for time

A) Snatch, 3sets, 2 @ 90% no more than 20 sec between reps

B) CF Metcon

Skill: Bench Press 7 sets, rest 2 to 2.5 minutes between sets. Focus on powerlifting form…Arched back, up on toes, drive the hips.

5 reps @ 60%

3 reps @ 70%

1 rep @ 80%

5 reps @ 70%

3 reps @ 80%

Rest day 

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Skill: 14 minute E2MOM

1 hang power clean, 1 hang clean (squat), 1 squat clean @80% of 1RM squat clean (They can drop the bar, but do not reset. Take one breathing cycle before each rep.)

WOD:

Warm-Up: 3x 5 squats, 2 wall walk-up, 2 cartwheels, 5 one-legged side-to-side hops, each leg, speed ladder, 50-meter high knees, 50-meter pocket kickers

Skill: toes to bar

WOD:

A) Clean; 3sets, 2 @ 90% no more than 20 sec between reps

B) CF Metcon