No priority today other than getting some kind of work in. See all options below

A. Wod
Teams of 2, one working at a time, split reps as desired
30 Min AMRAP 
50 Burpees
40 Dumbbell Front Rack or Suit-Case Hold Lunges (40/30)
50 Dumbbell Bent-Over-Row
30 Dumbbell Hang Power Cleans (40/30)
50  Dumbbell Push-Press (40/230)
20  Dumbbell Front Rack Squats 

B. Classes (TRX w/ Mike 8:00-9:00am ($5.00), Cardio Kick-Boxing 9:30-10:25am, Yoga 7:10-8:20am, Cycling 8:15-9:15am & 9:30-10:30am, Yoga 12:15-1:45pm,) 

SNATCH IS THE PRIORITY TODAY HOWEVER, IF YOU'RE NOT CONFIDENT WITH THIS LIFT, PLEASE WAIT UNTIL NEXT WEEK AND SUPPLEMENT WITH PUSH-PRESS OPTION... 

Strength:
A. 18 minutes Testing 1RM Squat Snatch

B. 5 x 5 Push-Press building in weight.


A. Met-Con 
15 Min EMOM
1 - 10 Plank Row (5/Arm) (50/35)
2 - 10 Box Jumps (24/20)
3 - MAX Reps of Single-Arm DB Alt. Box Step Ups (50/35lb) (24/20")
*** Personal Training Studio, TRX Studio or, bring equipment out onto the carpeted area ***

B. Early AM Classes (Yoga 6:00-7:00AM & 7:10-8:00AM, Cycling 6:15-7:00AM & 7:30-8:15AM)

   Mid-Morning Classes (Body Pump 8:15-9:15AM, Cycling 9:30-10:25AM)

   Evening Classes (Body Pump 5:30-6:25PM, Body Combat 7:35- 8:25PM, Yoga 5:15-6:15PM, Cycling 5:45-6:45 & 7:00-7:45PM)

Z-Press and Deadlift are the priority for your training today however, please see all additional training options below....

Strength: 
A. (12 Minutes) In 8 minutes build to a Heavy 5 Rep Z-Press (same or slightly higher than last week) then, in 4 Minutes build to a heavy Single-Rep Z-Press
B. In 12 Minutes build to a Heavy 5 Rep Deadlift (shoot for 10-20lbs higher then last week)
*** Olympic Lifting Studio or Main Weight-room on 1st floor. Both have 2 Squat Racks each NO DEADLIFTING IN THE MAIN WEIGHTROOM! ONLY IN THE OLYMPIC LIFTING STUDIO!***

A. Met-Con:
​20/20/20/20/20
KB Swing (24Kilo/16Kilo)
30/25/15/10/5
Push-Ups
*** Personal Training Studio, TRX Studio or any other suitable area. You may take a KB from the the PT Studio and TRX Studio to other areas of the club but please put it back when done ***

B. Early AM Classes (Yoga 6:00-7:00am, Cycling 6:15-7:00am, Cycling w/ Tommy 7:30-8:15am)

    Mid-Morning Classes ( Cycling w/ Tommy 9:30-10:25am, Yoga 10:45-12:10)

    Evening Classes (Cycling w/ Tommy 5:45-6:45pm , Cycling w/ Tommy 7:00-7:45pm, Pilates 6:45-7:45pm, BodyPump         5:30-6:25pm, Body Combat 6:35-7:25pm)

Back-Squat Waves are the priority for your training today however, please see all additional training options below....

Strength: Squat Waves with a % of our 5RM Back Squat weight
Note the 4,3,2 rep scheme
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
3 Minutes Rest 
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest 
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110% 
*** Olympic Lifting Studio or Main Weight-room on 1st floor. Both have 2 Squat Racks each***

Additional Training Options....
A. Met-Con
10 Min AMRAP
5-10-15-20-25-30
Cal Row/Bike
V-Up or 
*** 2nd Floor Mezzanine. Make sure you have room next to your rower for V-Up/Sit-Up ***

B. Early AM Classes (RISE Class 5:30-6:30am w/ Trainer Alexis, Yoga 6:00-7:10am, Cycling 6:15-7:00am)

   Mid-Morning Classes ( Boot-Camp w/ Coach Kyle 9:30-10:30am, Cycling 9:30-10:25am, Yoga 10:30-11:45)

   Evening Classes (Boot-Camp w/ Coach Kyle 5:30-6:30am, Body Pump 6:35-7:30pm, Yoga 6:30-7:20pm)

Open WOD 20.1 
20 min cap (The Open had a 15 min cap)
10 rounds for time of:
8 Ground-To-Overheads, 95/65 lb.
10 Bar-Facing Burpees
After the WOD
3 rounds not for time
​
15 DB or KB Floor Press
15 Barbell Biceps Curl

Strength: Clean & Jerk
On a 20 min clock
0-8 Min: Build up to 85% of 1RM squat CL&J
8-20 Min: Complete 6 squat CL&J increasing in weight 2-10# each successful attempt
Metcon:
​With 50% of your max Clean and Jerk
20 Min EMOM
Even Min: 40 Seconds of Bear Complex 
Odd Min: 10 Ring Dips or Push Ups
(Bear complex is 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from the back)

6 Rounds (42 Min)
3 Min to complete
500/400m row or 25/18 Cal Bike or 100 Double Unders
and
1 round of Upper Pull

3 Min to complete
10 GHD or TTB or 20 Hollow Rocks
1 round of HSPU Work
​
1 Min Rest