Warm up: 400 m run; cone/sprint drills

Skill Focus:  SPRINTING Mechanics
6 x 200 m @90% effort 60 s rest btwn

All levels*

5 rds of ea:
:40s work :20 s rest
Burpees
Ball slams 20#14#
Russian twists 45#/25-35#

Warm up: 400 m run; 10 arm cir for/bk ea arm; 10 hs shoulder taps/30 s hold, 10 pvc/light good mornings, 10 ball slams, 10 ball cleans

Mobility:  hips/shoulder/glutes

Skill Focus: Power Clean
Warm up and build to working weight

Warm up: dead bugs; 400 m run, 2x db snatch x10, goblet squats x 10

Skill Focus: Back Squat Warm up to working weight

Back squat 3 x 3 @90% of your 3RM

WOD:
w/ a partner alt rds/”rest”

Level 3

Warm Up: 10 vertical jumps, 5 pull-ups, 5 push-ups, 10 squats, 3 cartwheels,
200-meter run

Skill Focus:  push jerks

WOD:
2 x 6:00
12 push jerks
10 jump-over burpees

Semi Pro Division

Dynamic warm up
Partner up to verify/count/spot if needed for all but met con

10 min to find power clean 1 rm
10 min 1 attempt (set) max reps back squat 1.15% bw males / bw females

Skill/Focus:  20 min dynamic warm up and mobility focus

WOD:

Level 2 & 3
7 t2b
14 hollow rocks
21 supermans
200 m run

Level 1
7 kte or other mod if needed
14 hollow rocks mod as needed

Warm up:  400 m run, 10 pass thrus, 10 windmills; 2x:  15 s hs hold, 10 squats, 8 db snatches, 6 close grip push ups

Skill Focus: OHS
Warm up thoroughly and build to a. . .

OHS 3 RM:  Levels 2 & 3
OHS Technique/mobility:  Level 1

Warm up: 300 m row/run, pass thrus & windmills; 3 x db push press x 6,  inchworms w/ push up x 8, hollow rocks x 10

Skill Focus: active hammie lax ball work and foam rolling; S2O review and warm
up to working weight

Level 3

Warm Up: 10 jumping jacks, 3 forward rolls, 3 broad jump,  10 one-legged side-to-side
hops each leg, 50-meter high-knee skip, 50-meter carioca

Skill Focus: pull ups

WOD:
800m run as a class
25 pull-ups

Warm up: 500 m row/250 versa; turf - 25 ft high kicks, toe touches, int/ext rotations; 10 iron crosses, 10 scorpions / hip-glut-ham mobility

Skill Focus: Good Morning
Form review & proper posture, warm and build to a . . .

Good Morning 3RM