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CLASS WARM UP:

1. YTW Band drills
2. Hip/Glute Prep
3. Track Drills and Coaches Choice of Stretches / Warm Ups or a Game

PART 1: 10 MIN GOAT EMOM

MIN 1 – Pistol Varations: 5 on Each Leg: To a Box, Holding a Counterweight, Negatives…

MIN 2 – Kipping Pullup Varations: 5 to 10: Bands, Chin, C2B, Bar Muscle Up or Ring Muscle Up

PART 2:

4 MIN AMRAP
15 Cals
15 Thrusters 95/65, 75/55, 65/45 or DBs*

8 MIN REST

4 MIN AMRAP
15 Hang Power Cleans 95/65, 75/55 or DBs*
15 Burpees

or

OLYMPIC WOD

Hang Squat Snatch Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 4 Reps @ 70%

Hang Squat Clean Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 4 Reps @ 70%

SCORES

Pete D    50 60
Matt S    67 83
Rob S     69 82
Alex R   61 61
Capo      67 79
TJ        60 66
Mike      55 82