Thoracic Spine Mobility Class tonight at 5:45 PM!
Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Power Clean + 2 Power Clean (65-70%)
3-4) 3 Power Clean (70-75%)
5-8) 2 Power Clean (75-80%)
Conditioning
EMOM 12
1) 18/13 Calorie Ski (FX: 15/10) (RX+: 20/15)
2) 12 Bar Facing Burpees (FX: 8)
3) 18/13 Calorie Bike (FX: 15/10) (RX+: 20/15)
4) AMRAP Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
5) Rest
6) Rest
*Score is total Power Cleans
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Ring Muscle-Up Skills Clinic at 5:45pm |
| Tuesday | Power Clean | Thoracic Spine Mobility Class at 5:45pm |
| Wednesday | Functional Bodybuilding | |
| Thursday | Power Snatch/High Hang Snatch | |
| Friday | Deadlift | |
| Saturday | Squad WOD | Olympic Weightlifting Class |
| Sunday | Long Conditioning |
Strength
Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats
8/8 Side Lying Shoulder Flexion
1-2) 65-70%
3-4) 70-75%
Conditioning
4 Rounds for Time:
64 Double Unders (FX: 48)
16 Toes to Bar (FX: 12)
16 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*15:00 Cap
Strength
Every 2:00, 4 Rounds
1) 8 Bench Press (↑) (start around 60-65%)
2) 10 Underhand Pendlay Row + 20 Underhand Banded Pullaparts
*Score is Bench Press
Conditioning
AMRAP 8
100m Run
12 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
8 Weighted Situps (25/15) (FX: 15/10) (RX+: 45/25)
4 Burpees Over Dumbbell
SQUAD WOD
AMRAP 25 w/ Partner – Split Reps Any Way
100 Wallballs (20/14)
80 Hang Power Cleans (135/95) (FX: 105/70) (RX+: 155/105)
600m Team Run
40 Thrusters (135/95) (FX: 105/70) (RX+: 155/105)
20 Rope Climbs (FX: 12) (RX+: Switch every 2 reps)
Conditioning
EMOM 30
1) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
2) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)
4) AMRAP Calorie Row
5) Rest
6) Rest
*Score is total AMRAP
Post-Conditioning Recovery
2:00 Pancake Stretch w/ Band or Rig
2:00 Saddle Pose
