30 x clean & jerk 40kg

Sunday fun day 1:30-3:00

3 Rounds

AMRAP for 1 minute…Power Clean and Jerk @ 135
AMRAP for 1 minute…No pushup burpee box jump
AMRAP for 1 minute…20# Slam Balls
Rest 3 minutes

Partner WOD
6min amrap:
60m Farmers carry 32/24kg
Amrap wall balls
Straight into:
12 min amrap:
200m run
Amrap KB swings 24/16kg
200m run
Amrap Burpees

Warm up
Tabata (4 mins)
Bear crawl/scap pull ups/HS hold/lunge
Mobility (6 mins)
1 min foot and calf roll
Partner shoulder stretch

Gymnastics 9 Emom (partners)
1: HS walk
2: pistols
3: BMU

Barbell cycling 8 min Emom
1: Deadlift
2: Hang clean
3: STOH
4: rest

Wod: in partners for time
Diane 21-15-9(DL/HSPU)
Isabel 30 snatch
Grace 30 C&J

Session: a sample of our comp class! Returns after the open.

5 rounds of:

5 Power Clean 135#
10 Front Squat 135#
5 Jerk 135#
20 Pull-ups
Rest 90 seconds

6 rounds of:

50 Squats
25 Ring dips

Bench press
4x7 @ 55

3 rounds:

30 pull-ups
30 box jumps
30 sit-ups

2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace