Standard Class:
Monday
3:10-3:20- CF dodgeball warm-up game
3:20-3:35- 10 EMOM, 2 deadlifts (80-85% 1RM)
3:40-3:50- WOD:
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds (185/115)
20 seconds of handstand push-ups, rest 10 seconds
*Scale weight to 80% of weight used in EMOM and HSPU for push-ups

3:50-3:55- Midline work
3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold

4:00-4:05- Hip Mobility

Wednesday
3:10-3:20- “Snatch” warm-up game
3:20-3:35- 10 EMOM, 3 power cleans
3:40-3:55-  WOD: “Elizabeth”:
21-15-9 reps of:
Power cleans (135/95)
Ring dips

*Scaled version
21-15-9 reps of:
Power cleans (95/65)
Push-up

4:00-4:05- Mobility: T-spine/Shoulders

Advanced class:
Monday
Barbell Strength:
Squat 3-3-3-ME @ 60-70-75-80%
EMOM 10 min: 4 reps @ 60%

WOD:
“Hard Cindy”
20 min. AMRAP of:
5 weighted pull-ups (35/25)
10 feet elevated push-ups (30/24”)
15 squats with plate (45/35)

Wednesday
Oly Strength:
Burgener warm-up 1xPVC, 1xEmpty bar

Sotts Press: 3-3-3-3-3
Block Snatch 3-2-1-3-2-1-1
*Set-up blocks above the knees.  Work up in weight, back down and up again

WOD:
“Isabel”
For time:
30 power snatches (135/95)

Friday
Barbell Strength:
Bench 3-3-3-ME @ 60-70-75-80%
EMOM 10 min: 4 reps @ 60%

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