Jan has turned into a beast ! He was on fire last night at lifting. He had a solid 140 lb strict press. He beat his personal records in both the front squat and deadlift. Front squat 220lb and deadlift 330lb !!!!!

A. Snatch
Beginner: From the blocks (power) 5, 5, 5, 5
Intermediate: 3, 3, 3, 3 (I prefer full but if mobility does not allow, do power).
Advanced: Take 20 min and find your 1RM.

B. For Time:
    Shoulder taps x 60
    Box Jumps x 10
    Push ups x 10
    Shoulder Taps x 40
    Box Jumps x 10
    Push Ups x 20
    Shoulder Taps x 20
    Box Jumps x 10
    Push Ups x 30 
   

A. Back Squat
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 5, 5, 5 @ 22x2

B.  5 Rounds for Time
     Med Ball Squats x 20  14/20 lbs
     Deadlifts x 9 205/315 lbs
     Toes to Bar  x 12

Beginners:
10 med ball squats (tall chest)
rest 30 sec
9 deadlifts
rest 30 sec
20 sec arch scap pulling or knees to chest. Arch scap pulling for anyone with instability in shoulders.
rest 30 sec.
4 sets

Coaches, as usual, these wods are GUIDELINES. Please prescribe accordingly based on the individual.

A. (power) Snatch
Beginner: 5, 5, 5, 5 (power and from the hang) If you display excellent scapular activation and a tight lumbar spine, then you may do a full snatch.

Intermediate: Snatch 3, 3, 3, 3 (Let's work on those mechanics. Only go up if your lifts are pretty. If you press out DO NOT go up. It is too dangerous and you will give your coach a heart attack.

Advanced: Snatch
Same as intermediate

B. BENCHMARK

DIANE
21-15-9 For Time:
Deadlifts 155/225 lbs
HSPU (you may kip)


INTERMEDIATE:
If you are not even close to a kipping hspu but you have entered the OPEN, please do push ups. Reduce reps if necessary. SHould be able to do 10 push ups unbroken to do prescribed numbers. 
If you are not competing in the OPEN, and you do not have kipping hspu and you are not close, please do Downward dog (same rep scheme).

BEGINNER:
10 deadlifts
rest 15 sec
7 downward dog hspu
rest 60 sec
5 sets