The records set by Jodi and Leah last weekend are now officially National records. Well done!

[spoiler title="Weekly Warmup"] 2mins @ 70%, row, run bike or skip 2-3 rounds of: 10 bodyweight squats with band around knee 10 OH Squats with empty bar 30 sec bear crawl [/spoiler]

[spoiler title="Group Metcons"] Monday 4 rounds: 30sec battling ropes 30sec rest 30sec DB Thrusters 30sec rest

Tuesday 5 Rounds: 5 Burpees 10 Wall ball 15 KB Swings 30 Double unders Rest 60sec

Wednesday Complete as many rounds and reps as possible in 10 minutes of: 5 Push-ups 10 Air squats 15 Wall ball

Thursday 4mins: AMRAP of 10 box jumps, 5 push-ups, 5 sand bag squats Rest 2mins 3mins: max double unders Rest 2mins 2mins: row or airdyne time trial

Friday Jackie 1000m row 50 thrusters 45/30 30 pull-ups [/spoiler]

[spoiler title="Foundation"] A. Back squat 3x5, add 5-10lbs from last time. rest 2mins B. Pause squats 3x3, 3set pause in bottom, rest 90sec C. Group Metcon

Workout 2 A. Shoulder Press 5x3, rest 2mins. Add 2-5lbs from last workout with sets of 3. B. Group Metcon

Workout 3 3 sets, rest as needed between stations: A1. RDL 10 reps A2. Ring Row, max reps A3. Low Box Step-up 12-15reps or Poliquin Step-up 20-25reps A4. L-sit, accumulate 20sec OR 3-4 skin the cats. B. Group Metcon

Workout 4 3 sets: A1. Back Squat 8 reps with [4011] tempo, rest 30sec A2. Max chin-ups, rests 2mins B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. back squat 4x5 [40x1] rest 2.5-3mins B. Group Metcon *compare to two weeks ago.

Workout 2 A1. press 4x5 [32x1] , rest 90sec A2. chins, 4x4-8 [40x0], rest 90-120sec B. Group Metcon

Workout 3 A. Snatch pull & hang snatch. 7x2, rest 60-90sec B. Drop snatch 5x2, rest 60-90sec C. Deadlift 3x5 [42x1], rest 2mins D. 6mins amrap 5 unbroken strict chins, 15 unbroken double unders

Workout 4 A. 10 mins of practice: muscle up, ring dips, hand stands, or skin the cat B. 5mins of practice: double unders C. Group Metcon

Workout 5 A. 8mins snatch practice B1. Front Squat 4x3 [40x1], rest 20sec B2. Back Squat (with same bar and same weight) 4x6 [40x1], rest 2-3mins 4 sets of: C1. Skin the cat, 3-5reps, as needed C2. TGU 2/side HEAVY, rest as needed D. 3-5 mins double under practice [/spoiler]

[spoiler title="Competition"] Workout 1 A. Snatch: work to heavy single, then 4x2 @ 85% B. Clean and Jerk: work to heavy single, then 4x1 @ 85% C. Back Squat 3x5 [30x1] D1. RDL 3x10 D2. Chins 3xmax

Workout 2 A. Push press 5x5, rest 2mins B. Group Metcon

Workout 3 A. Hang snatch 6x2 @ 75% B. Power clean + jerk + jerk 5x1 @ 70% C. Front Squat 5 @ 70%, 5@75%, 5@80%

Workout 4 A. Bench Press 3x5, 1x5+ @ 78% B. Group Metcon

Workout 5 A. Snatch pull + snatch 6x1 @ 85% B. Clean and Jerk 5x1 @ 85% C. Deadlift 5@70%, 5@75%, 3@80% [/spoiler]

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