WOD

[vc_row][vc_column][vc_column_text] 4 rounds for time of   10 Goblet lunge – forward (10 right & 10 left) 5 burpees 10 Goblet lunge – backward (10 right & 10 left) 5 burpees 10 Goblet squat 5 burpees 50 double under or 150 single unders   Cool Down: Coach’s Choice [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Warmup: Muscle Activation, on the Whiteboard Skill: Deadlift, practice form & technique, starting @ approx. 25% of your 1RM Strength: Deadlift 3-3-3-3-3 + 3×1 You will work up to a 3 rep max, resting 2-3 minutes between later sets, then rest 3 minutes before doing singles on the minute, for 3 minutes, at your 3

[vc_row][vc_column][vc_column_text]Strength: Spend 15 minutes working up to a heavy power clean & push press, starting with an empty bar set of 5 reps. Conditioning 21-15-9 reps, for time, of Power clean (3 push press per round) 135/95 Toes to bar Perform three push presses per rounds, every 7 reps RD#1, 5 reps RD#2, and 3

[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes, plus finish your round, of 15 – sumo deadlift 135/95 15 – 4-count flutter kick 15 – DB floor press 30/20 15 – plank jack Warmup: KB swings & weighted glute bridge Plus laps of Butt kickers High Knees Lateral shuffle steps R&L Crossover steps (karaokes) R&L [/vc_column_text][/vc_column][/vc_row]

Light Weight Week concludes today with two empty bar exercises and toes to bar. Show up and see the 4th movement and the numbers. With a partner/team rowing/plank hold competition warmup.