THURSDAY 200213
600 Coach Gaela, 9, 10, 11 Coach Brandon
430, 530 & 630 Coach Gaela

Warm-Up
800m Run/1000m row
Then
3 Rounds
10 Med-Ball Cleans
10 Ball Slams
and then
3 Rounds
5/5 Single Arm DB Strict Press + 50′ OH Walk
5/5 Single Leg Box Jumps (as high as possible)

Strength: Push Press / Jerk
Every 90 Seconds x 8 Rounds (12 Minutes)
Rounds 1-4: 2 Push Press
Rounds 5-8: 3 Push Jerk

*Building across rounds (from rack) *

Record heaviest 2 rep Push Press and heaviest 3 rep Push Jerk

Movement Prep: Barbell
3 Rounds
2 Deadlifts 
2 Hang High-Pull
2 Hang Muscle Clean
2 Hang Power Clean
2 Front Squats
2 Hang Squat Clean

Build weight each round

Juice Clean-se
**Primer** –>this will be the test to see if you have a good weight for the wod
2 Rounds
2 Hang Squat Cleans (workout weight)
5 Wall Ball

EMOM 10
5 Hang Squat Cleans (135/95)
Max rep WBs in remaining time (20/14)

*Score is total Wall Balls*

**Scaling**
Hang Squat Cleans should be completed unbroken. It is important to scale appropriately to ensure you can get to wbs every round.

Warm-Up
10 Kip Swings
10 Plank Toe Touches https://www.youtube.com/watch?v=AyiOVX9ZDJY
10 Curtsy Squats
400m Run
10 Jumping Pull-Ups
10 Spiderman Lunges w/T spine rotation
10 Kang Squats (Empty Bar or lighter) https://www.youtube.com/watch?v=C6kQRA3pEws

“High Mileage”
**Primer**
2 Back Squats (workout weight)
200m Run
5 Pull-Ups
200m Run

For time:
30 Back Squats (bodyweight)
1 mile Run
30 Pull-Ups
1 mile Run

Time Cap: 25 minutes

L1: 90% Of Bodyweight
L2: 70% Of Bodyweight
L3: Other

**Pull-Up Scales:**
L1: 15 Pull-Ups
L2: 10 Pull-Up Attempts
L3: 30 Kip Swings


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