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Saturday 06.17.2017

Saturday

8am OLY Class
Drop Snatch + Overhead Squat – 5 sets x 1+1
Power Snatch – 4 sets x 3 reps
Clean & Jerks – Find heavy 1 rep, then – 10% 3 x 1 r

9am Team Saturday
For Time: 25 min CAP
100/80 Cal Row sc:70/50
100 Wall Balls 20/14 sc:10/6
100 Alt DB or KB Snatch 50/35 sc:25/15
100 m OH Walking Lunges 15/10k sc:Bodyweight

Friday 06.16.2017

Friday

8 min EMOM:
Scaled:
odd: Max Ring Rows
even: Max DB Floor Press

Rx:
odd: Max Strict Pull Ups
even: Max DB Floor Press

Rx+:
odd: 5 weighted Pull Ups
even: 5 weighted Dips

15 min AMRAP: Team WOD
50 Cal Row
50 Hand Release Push Ups
50 Deadlifts 100/70k
50 Thrusters 20/15k

Post WOD Strength Accessory Work on Wodify

Wednesday 06.14.2017

Wednesday

Strict Press Cluster – 12 min CAP
Find Heaviest 2+2 rep with 10 sec rest btwn

3 RFT:
15 Box Jump Overs 24/20
15 S2O 45/30k rx+:60/45k
15 KB Swings 24/16k

Accessory Work on Wodify

Monday 06.12.2017

Monday

Front Squat Clusters
E2M – 5 sets x 2+2 (10 sec rest btwn)

For Time: 12 min CAP
21-15-9
Front Squats 45/30k
Burpees
Pull Ups sc: Banded Pull Ups

Accessory Work listed on Wodify