Saturday

CLASS PROGRAM

A.) WZA INDIVIDUAL QUALIFIER WOD 7

 Death By: E2MO2M

8 Burpee Box Jump Overs (24, 20in - May Step-Over)
8 Hang Power Snatches (95, 65Lbs)
8 Thrusters (95, 65Lbs)

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Tie-Breaker
Total time on the clock at the conclusion of the athlete’s previous complete round.

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Scaled Option
8 Burpee Box Jump Overs (20, 16in - May Step-Over) 8 Hang Power Snatches (75, 55Lbs)
8 Thrusters (75, 55Lbs)

RX +: 115/80, jump overs... there is no cap.

B.)  accessory work - bodyweight skill - 4 rounds - for quality

20 GHD situps  

20 HSPU

20 pistol squats

20 pullups

C.)spend 20 mins on targeted mobility work 

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D.)strength

 clean n jerk complex

Clean + Below knee hang clean + above knee hang clean + jerk (1+1+1+1), work up to heavy

Front rack holds, for weight

-work up to heavy set of 5 seconds  

seated box jump

-work up to high set of 2

Arms accessory  

complete 80 moderately heavy reps for each group

biceps + triceps + shoulders  

E.) 20 min cool down on assault bike

20 minute targeted mobility