STRENGTH: 5x5 Tempo Back Squats @75% Rest exactly 90 seconds between sets.

*Note: You stay at 75% for all 5 sets, do not increase weight.

WOD: 4 Rounds for time

5 x Thrusters(155/105)

10 x Bar facing burpees

"Michael"

Push Press: 3-2-2-1-1-1

Explosive push-up: 2-1-2-1-2-1

WOD: OTM for 12 minutes

ODD: 15 x Kettlebell swings(70/53)

EVEN: 12 x Pull-ups

*Score is completed number of reps which is 162. You may not be able to keep up will all reps every minute so make sure you know how many you completed each minute.

75 x Clusters for time

Men: 115lbs

Women: 75lbs

*On the top of every minute perform 3 x burpees then pick up where you left off

*30 minute time cap

STRENGTH: 15 minutes to establish a 1RM Front Squat

WOD: For Time

Run 1 mile

30 x Wall Balls(20/14)

20 x Chest to bar pull-ups

20 x Wall Balls

15 x Chest to bar pull-ups

10 x Wall Balls

10 x Chest to bar pull-ups

Advanced: Complete 10 x complexes of the following

1 x Snatch

1 x Hang Snatch

1 x Snatch Balance

1 x Overhead squat

*Peform this complex without dropping the bar, after you finish all 4 x reps the bar can drop and increase the weight each new complex. We will spend the whole class period doing this.

Intermediate: People who struggle with overhead squats(so struggle with full snatches)

20 minutes working on snatching from the Hang position

20 minutes working on snatching from the floor

* You are gonna be focused on form and technique not about how much weight you can do incorrectly. You need to work on foot work and getting yourself under the bar.