Free event Saturday at 10am open to all! "Outlift"

Monday 

A)Snatch work up to heavy snatch with 2 second pause at the bottom. 

Sled push 4x4

3 RFT
400m run
10 power snatches 135/75 

Tuesday
Amrap 12 (partner). Wod 2 of SGV throwdown
10 shoulder to OH 115/65
10 kb swings 53/26
10 box jumps
(Meanwhile partner rows for calories). Score is total calories and reps). 

B) kb Bulgarian squats 4x6
Chin ups 4x6
Bench press 4x6
Romanian deadlifts 4x6
(Rest 2-3 min between rounds not for time but move from movement to movement with little pause)

Wednesday
Go over movements and all from the ground have the class work up to appropriate weight.

For time. 4 separate wods. 5 minute cap on each. Minimum 1 minute of rest between wods. 

A) 20 back squats 115/65
20 back squats 135/80
20 back squats 165/105

B) 20 inclined push ups
30 HR push Ups
20 declined push ups 

C) 20 HPC 95/55
20 HPC 115/65
20 HPC 125/75

D) 20 strict pull ups
20 chest to bar
20 pull ups

E) remainder of class work from the rack on 3 rep max thruster. 

Thursday 

Work on HSPU and double unders as skills

B) 21, 15, 9
Deadlifts 225/155
Hspu
1 minute forced rest then......
21, 15, 9
Toes to bar
Cal row

B) for time.
200 double unders
100 sit ups
100 double unders
50 sit ups

Friday
5x2 squat clean
2 front squats

B) 60 KB swings 53/35
45 burpees
75 wall balls
45 burpees
60 KB swings. 

Saturday
"Out lift" free event
Partner wod
Hammer meets Randy
(One works at a time to complete entire wod)

5rounds of...
5 power cleans 135/95
10 front squats
5 jerks
20 pull ups
After 5 rounds......
75 power snatches 75/55

Sunday
11am Olympic weightlifting