We will being doing the WOD and STRENGTH in class today. FINISHER to be done on own during OPEN GYM. Make it a great Monday Team!

WOD:

#balla

For Time (20 min Cap)

10 Wallballs 20/14lbs

15 Burpee Box Jump Overs (24/20)

24/20 20/15, 30/15, 40/15, 50/15

STRENGTH:

#Squat Snatch *scale to Power Snatch or Squat Clean

1 Rep every :30 for 3:00

1 Rep every :60 for 6:00

1 Rep every :90 for 6:00

The :30 Snatch reps should be light and perfect. Focusing on catching low in the bottom. As it gets heavier focus on a more aggressive leg drive and hip extension.

FINISHER: (On own during OPEN GYM)

3x AMRAP 3 / 2:00 Rest

20/15 Calorie Ski

15 Chest to Bar Pull Ups

Max Hang Power Snatch (95/65) *Scale 75/55 *Rx+115/75lbs

BODYBUILDING:

Bench Press 5 sets of 10

Double DB Bench Press 1 and ½ Reps 4 sets of 10 Double DB Bench Press 1 and ½ Rep

Alternating DB Incline Bench 3 sets of 10

Incline Bench DB Chest Fly 3 sets of 10

Standing Barbell Curl 4 sets of 10

Standing Alt DB Curl 3 sets of 10