Weekly Workouts

Monday

Skills
Front Squat Every 1:30 for 7:30 (5 Rounds)
5 Reps from the Ground (Performance Athletes 1stRep Squat Clean)
Start @50% of Front Squat and Climb in Weight no More than 80%

WOD
For Time
12-10-8-6-4-2 Reps of…
Dead Lift P: 185/135, RX: 155/105, Fitness 115/75, Beginner: 95/55
50 Ft. Farmer’s Carry Uneven KBELL P: Men 70/55 Women 55/45, RX: 55/45 45/35, Fitness: 35/25 25/20 (Switch Arms each Round) 

OLY: (WEEK 4)
A.    Class Warm Up and Coach Prep
B.    Class Front Squat
C.    Pause Snatch (Full) @ the Knee 3@50%, 2x2@60%, 2@70%, 2@75%
D.   Jerk 2x3@65%, 3x2@70% (These should be perfect from/technique)

Tuesday

Skills
Basics (Strict Pull Up, Push Ups, Air Squat) 20 Minutes 
3 Sets (These reps are high quality not for time/max reps)
: 30 Seconds of Strict Pull Ups 
1 Minute of Push Ups 
2 Minutes of Air Squats 
Rest 3 Minutes 
Record Total Reps of Each Movement 3 Scores

WOD
4 Sets 12 Minutes
30 Seconds of Max Reps on Bike
Rest 1 Minute
30 Seconds of Max Reps on Rower
Rest 1 Minute

WEDNESDAY

Skills

Overhead Squats EMOM 10
5 Perfect OH Squats (Technique Driven)
Performance: 75/45
RX: 65/45
Fitness: PVC Pipe 

WOD
Hero WOD “Rahoi
AMRAP 12
12 Box Jumps P&RX 24/20 Must Jump, Fitness 24/20 Step Ups Allowed  
6 Thrusters P&RX 95/65, Fitness 75/55
6 Bar Facing Burpees

OLY (Week 4)
A. Class Warm Up and Coach Prep
B. 3x3 High Box Jumps (You determine Height)
C. Pause Clean (Full) + Jerk 3@50%, 2x2@60%, 2@70%, 2@75%
D. OH Squat 10x5 Work to Heavy 5 Rep

Jordan Lutz