hcf

Main:20 minute EMOM (5 rounds) Levels: 6/5: Send it4/3: Steady state2/1: Move

WOD: 30 minute AMRAP800m Bike (.8), 30 Single DB Hang Clean & Jerk & 30 HR Push-ups *Goal: 5-6 rounds for 6/5*4-5 rds for 4/3*3-4 rds for 2/1

WOD Annie! 10 min TC50-40-30-20-10Double Unders & Abmat Situps Levels:6/5: As written4/3: Half DU (25, 20,15,10,5) with FULL situp reps2/1: Singles DOUBLE REPS (100, 80, 60, 40, 20) and half amt situps (25, 20,15,10,5)

Every 3 minutes for 15 minutes total (5 sets):3 reps with 3 second pause front squats+ 6 jumping lunges PER leg (12 total)Build up to 65-75% of FS Max and stay at that weight

Rest, Recover

Open Gym: 8am-10am

E2MOM for 15 sets (30 minutes) 5 sets of each:4 drop snatch or snatch balance (challenge more experienced athletes to do drop snatches)3 behind the neck, snatch grip push press2 OHSBase weights off 85% of 1RM OHS.Start at no more than 35% of 1RM OHS.Newer athletes should do 35% of 85% (i.e., 100# for 1RM

Open 20.3 In teams of 2, perform work I go, you go each movement21/15/9Deadlift (225/155)HSPUsthen—21/15/9Deadlift (315/205)50 ft. Handstand walk after deadliftsTime cap of 20 minutes Lvl 6/5: As writtenLvl 4/3: 135/95 and 185/135; hand release push-ups; sub 50 ft bear crawlLvl 2/1: Pick load(s); box push-up; 25 ft. bear crawl

Alt EMOM for 5 Rounds (30 min) Run (300/250/200/150/100)10 TTBs/TTSomewhere/Straight Leg SituoRow Cal (15/12; 12/9; choose)10 Kettlebell Goblet squat/air squaDubs (75/40)/SU (75)/Plate step-ups4 Sandbag/Med Ball Clean to shoulder The goal for the odd minutes is to work for :50-:55 seconds. Even minutes are for “recovery”. The weights should not be so heavy that you struggle

Isabella-ishFT 5/10/15 power snatches Lvl 6: 155/135/115; 115/95/75Lvl 5/4: 115/95/75; 75/55/35Lvl 3/2/1: Pick loads (not to exceed 65/55/45% of 1 RM OHS