May 31-June 5

Week 9:

Tuesday:
Class:
1) Back Squat 10-Rep program
2) C&J + Machine workout w/ partner ( Default to AirDyne if big class)


Wednesday:
Class:
1) Pull-Up work + Press work
2) Sprint interval workout FOR INTENSITY - Run super hard.

Extra:
Everyone:
1) Mid-Hang Snatch (At Knee) - 2 Reps EMOM15:
Begin around 40-50% - and build only when your reps are perfect. You may not go up if:
- You have to move or shift your feet forward or backward when standing up. 
- Your head and eyes are not up on the horizon when you catch and stand. 
- You're toe-sy.
- You're slow. 
Keep track of how many out of the 30 reps you felt were perfect. We will aim to improve on this next week. Practice in Olympic Lifting DOES NOT make perfect, perfect practice does. Goal is to hit AT or ABOVE the weights of last week and hit more perfect reps out of 30. 

RS:
1) 4 x 10 Bulgarian Split Squats/Leg - Hold 2 smaller sandbags into chest for these.
2) 50 Kroc Row Reps - As heavy or heavier than last week. Go NUTS on these, this is the main exercise for building the upper back. 

GS:
1) False-Grip Strict Muscle-Ups - Attach a band to the high rings, achieve a false grip and get enough assistance to do 2-3 in a row. Watch top regional athletes and mimic their form - notice the importance of the hollow position and strong dips to achieve these good MU. 10 sets, 25-30 reps total. 


Thursday:
http://aerobiccapacity.com/  -- Choose a workout



Friday:
Class:
1) Front Squat 10Rep
2) KB / Pull-Up Bar metcon

Extra:
Everyone:
Option:
400m Sled Push - Guys (2) 45s on sled, Ladies (1) 45 on sled. 
400m Individual Sandbag Carry - Guys Grey/Red, Ladies Black/Grey

Saturday:
Class:
1) Move some weight
2) Thruster/RC workout from Regionals

Extra:
Everyone:
1) Build to a heavy 1 Clean and Jerk
2) EMOM8: 4 TnG Power Clean & Jerk @ 60% of Heavy 1