Clean Instruction/Practice Part 1: Review Last Week (10 minutes)
Clean Instruction/Practice Part 2: From the Floor (20 minutes)

then:

AMRAP12:
200m Sprint
5 Power Cleans 95/65
20 Squats

or

Make Up a WOD from last week!

• 10 Deadlifts 185/135
• 20 Pushups
• 30 Ab-Mat Situps

then

As many rounds as possible in 13 minutes of:

• 13 Toes-to-Bar
• 13 Russian Kettlebell Swings 70/55
• 13 Burpees
• 13 Jumping Squats
• 13 Broad Jumps 6′/4′

We will spend 15 mins on identifying strengths of your movement, and assist you where you may need some development.

We will be starting with the Air Squat, then front and overhead squats. We will advise what the following Monday will involve.

It’s recommended that everyone try to make it to a Monday session and take advantage of the opportunity to be assessed and strengthen your mechanics.

then

Five rounds for time of:

• 10 Hang Power Cleans 135/95
• 10 Box Jumps 24″/20″

then

Three rounds for time of:

• 30 Kettlebell Swings 55/35
• 30 Ring Pushups/Paralette Push up
• 30 Ab-Mat Situps
• 30 Walking Lunge Steps

Clean Instruction/Practice (30 minutes)

5 Rounds for reps (10 minutes):
60 seconds Kettlebell Swings (55/35)
60 seconds Burpees

then

As many rounds as possible in 12 minutes of:

• 5 Pullups
• 10 Box Jumps 24/20
• 5 Shoulder-to-Overhead 135#/95#