Endurance:  Dynamic ROM Drills – 1 mile run

Warm up:  3 rounds

• 20 wall balls
• 20 box jumps
• 500m Row C2

Strength:  Working FS Clean

Working Capacity:  3 rounds

• Full squat clean thruster 15
• Knees to elbows 15
• Push ups 15
• 200m Row C2 or 4 laps in gym

Durability: 

• 50 Wall ball situps
• 50 Wheel rollouts

Olympic Lifting:

• Hip mobility
• Bergner warm up progression PVC then training bar
• Review of clean & jerk form
• Clean & Jerk PR’s (build)
• Stretch

Kids Class:

• Dynamic ROM Drills – Sprints
• 30 squats/20 rollouts/30 OH squats
• Skills :  Ring Dips
• WOD:  3 rounds
• 10 ring dips
• 10 squats
• 10 broad jumps

Games followed…..

Endurance:  Dynamic ROM Drills – 5 suicide laps

Warm Up:  Synovial Fluid  followed by 30 swings/30 H2H swings/ 30 3-level swings

EDT 30:8 sets

• Swings – 8
• Waiters Walk
• American Swings – 8
• Waiters Walk
• 1-leg Dead Lifts – 6
• Waiters Walk
• Thrusters – 8
• Waiters Walk
• Push Press – 8
• Waiters Walk
• Burpees
• Waiters Walk

Stretch