10272633_10100180485592397_4347734252768236706_o copy

CLASS WARM UP:
1. YTW Band drills
2. Hip/Glute Prep
3. WARM UP GAME – COACHES CHOICE

PART 1:

With a Partner. This is a running clock. One partner works for 4 Minutes Straight then partner 2 works for 4 minutes. Set the clock for 4 min at a time and give a little time to allow partner 2 to get ready.

Partners will count and record their points for each round.

60 Sec Each with a Running Clock:

Row Cals
KB Russian Swings
Burpee No Pushup
KB Front Squat

Each Partner will complete 3 Rounds (24 MIN)
orĀ 

OLYMPIC WOD

Squat Snatch

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Front Squat

1 Set of 6 Reps @ 50%
1 Set of 6 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 2 Reps @ 90%