• Power Snatch – 80% x 1 x 6
• Power Clean & Jerk – 80% x 1 x 6

Warm up 1000m row

Joint Mobility Drills – Kettle Bell Warmup Drills – Walking swings

AMRAP in 10 minutes

5 KB Snatch R/L (24 kg)

10 Wall Ball

5 Dead hang Pull-ups

Durability

40 Deck Squat burpees

Stretch!!

*yoga at 10:15 tomorrow!*

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

durability:

10 oh wall squats – 10 situps – 20 flutter kicks

5 x 5 x 5 x 5 x 5

 

Rowing Class:

Pick Drills – slides

10 min warmup

1min on : 30 sec off x 10

paddle 2 min

20 sec on: 1 min off x 5

Cool Down.

PERFORMANCE TRAINING: 

ROM Drills – 1mile run
30 -20-30 squat/rollover/oh squat

AMRAP 15 min:

20 ball slam
20 weighted wall ball sit toss
20 oh weighted walking lunge steps
200 m ski erg

Skill Set:  Skin the cats 

ROM Drills.

WARMUP:

6 rounds:

5x wall ball, 10x push ups, 15x air squat.

PERFORMANCE TRAINING:

Work Capacity:

5 rounds for time of 15x Ring Dips ( sub box dips) , 30x KB swing (55/35#) , 45x Double Unders

Durability: 2,000M row at fast pace. 50 x GHD sit-ups. Active Stretch

• Snatch – 70% x
  1, 75% x 1, 80% x 1 x 4
• Clean &
  Jerk – 70% x 1, 75% x 1, 80% x 1 x 4
• Snatch Pull -
  90% x 2, 95% x 2, 100% x 2
• Back Squat -
  80% x 3 x 3

Rom
Run 1 mile
Kb warm up

Kettle Bell Performance Training
25 am swings
25 thrusters
25 swings
25 goblet squats
50 ball slams
Run 500m
25 am swings
25 swings
25 pull ups
25 box jumps

3 x 1500m / 3 min easy

Row three 1500 meter pieces. Row for three
minutes at light pressure between each 1500.