Standard Class:
Monday
President’s Day- No Class

Wednesday
3:10-3:15- Warm-up
3:15-3:30- 10 min. EMOM:  1 power clean + 2 push press
3:35-3:50- WOD:
4 rounds of:
20s of pull-ups, 10s rest
20s of push-ups, 10s rest
Then
4 rounds of:
20s of double-unders, 10s rest
20s of rowing/biking/running, 10s rest
Then
4 rounds of:
20s of squats, 10s rest
20s of sit-ups, 10s rest

3:55-4:05- Midline work
3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold

Advanced class:
Wednesday
Oly Strength:
Burgener warm-up: 1xPVC, 1xBarbell

10 min. EMOM: 1 hang power clean +2 push press

Power Clean & Push Jerk: 2-2-1-2-2-1-1
*Wave loading (% 1RM): 75/80/85/75/80/85/85+

WOD:
“Grace”
For time:
30 clean and jerks (135/95)

Mobility: T-spine/shoulders/lats

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