PPLAdmin

1. Skill review snatch Form, set up and pull review of each position in the Olympic snatch. 2. For time 800M run 30 snatches (to determine weight will be form) 800M run

1. OTMx20 even goat 1 odd goat 2

1. Floor presses 3-3-3-3-3 2. 15 minute AMRAP 3 rope climbs 10 push presses (115/75) 15 second L-sit (paralettes or rings)

1. Tabata bottom to bottom squats. 20 seconds of work time followed by 10 seconds of rest. The bottom to bottom squat will start in the down position and end in the down position. You will rest in the bottom of the squat. 2.1 mile run 3.Mobility Kathy Bates meets the banded bully! (click here)

1. Back Squat 1-10 1-20 1-30 total all 6 barbell loads 2. 6 minute amrap 6 squat cleans 135/95 30 double unders then no rest 6 minute amrap 8 wall ball 8 burpee box jumps

15 minute amrap 5 Hand release chest slap push ups 10 C2B Pull ups 15 KB swings 53/35 20 double unders

1. warm up tabata pause squats 20 second hold in the bottom of squat followed by 10 second rest (hold onto beam or pullup rig for support if needed) 2. skill review snatches/cleans and jerks 3. 6×2 snatch 65% 1RM or form 6×2 clean and jerks 65% 1RM or form 4.For time. 10-1 thrusters (95/65)

Goat day OTMx20 even goat 1 odd goat 2

1. Work up to a 1RM Push press 2. Death by pull ups minute 1, 1 pull up. minute 2, 2 pull ups. minute 3, pull ups etc… go as far up the ladder for 20 minutes 3. Mobility

“Warm glass of shut the hell up” (click here) 1.1000M row 21-15-9 Box Jumps Air Squats 800M run 2. Mobility “Anyone else s fingers hurt” (click here) a.upper spine mobility b.shoulder mobility and joint mechanics.