Skill Focus:  High Hang Power Clean
warm up on complex and then. . .

EMOM 10 minutes
2 high hang power cleans + 2 front squats @60-70% 1rm power clean

WOD:
15 minute AMRAP
200m run
20 double unders

Skill Focus:  Holds*
6 rounds
30 L-sit hold
30 second rest

Warm Up:  2 x 200 m row, 15 s dip hold, 5 dips, 10 close grip push ups, 10 ball slams, 10 sit ups


Mobility:  triceps -- pvc/band/lax

Skill Focus: Weighted Dip
2-3 warm up sets and then . . .

Warm Up: Tabata- Kids choice in movements!

Skill Focus: pistols

WOD:
10 pistols
15 burpee box overs
20 swings
25 yard plate push
25 yard skip

Buy Out: group 800m run
Game!!

Warm Up:  200 m run, 1 turf shuttle, hip ins & outs, 8 walkout push ups, 8 pull ups or ring rows, 8 hs kick ups, 8 pvc/light bar muscle snatches, 8 ohs, 8 full snatches


Skill Focus:  Overhead Squat

Warm up:  2 x 200 m run, knee hug into lunge x 10, mb dl x 10, mb clean pull x 10, db snatches x 10

Mobility/Stability:  Dead Bugs 4 x 30 s

Strength/Skill:  Deadlifts5 x 5 touch n go; 1st set @60%, increase weight each set

Warm up:  5 walk ups, 15 yard crab walk, 10 jumping jacks, 15 yard crab walk, 10 push ups, 25 yd skip back to wall walk ups

Skill:  review skills inWOD and practice HSPU

WOD:  Count Down
2 rounds of:
50 sit ups

Warm up:  800 m run, turf drills; 10 push ups, 10 ring rows, 20 mtn clmbrs, 10 box jumps

Teams of 2*
50m partner carry
10 box jumps @30/24
10 toes to bar (kte or ktc)
2 rope climbs (20 ring rows)
AMRAP in 20 min

Warm up: 200 m run; 10 pass thrus, windmills, good mornings, ohs; 2 x 5 box jumps, dips, ring rows


Skill Focus:  Temp0 Training -- Back Squat
Warm up and build to 70% and then. . .

7x3 back squat @70% 32x3

Warm Up: 2 x 250 m row, 2 rds barbell complex  [ 3 clean pulls, 3 high pulls, 3 high hang clean, 2 push jerk, 2 split jerk ]

Skill Focus:  Push Press