Jay’s Bday is Saturday the 25th and will be out of town that day. So today we will help him celebrate his 48th BDay! 

Freedom WOD Classes

Warm Up: 5 Mins
150 Row
then
3 Rounds
5 Hang Snatch High Pulls
5 Power Snatch
5 Plate Push Ups
then
1 min /side Samson

Strength: 15 Mins
Functional Over Reaching Week
Snatch
5×1 @ 85-90% + 5lbs

Metcon : 25 min
“Jay Tolpa” 5/25/71 = 48
With a Partner
71 Cal Row
50 DB Alternating Snatch 50/35
50 Push Ups
48 Cal Row
35 DB Alternating Snatch 50/35
35 Push Ups
25 Cal Row
20 DB Alternating Snatch 50/35
20 Push Ups
5 Muscle Ups or C-2-B

Only one person works at a time. Split the row evenly between partners. Then each partners will accumulate all reps for DB Snatch and Push ups individually, but again only one person works at a time in a “you go, I go format”. E.G. Partner A will do 50 DB Snatch and Partner B will do 50 Snatch.

Elite Competition Class

Strict Handstand Pushups
10 Sets for Time:
30% of Max Strict Handstand Pushups

Conditioning
“Nicoise”
For Time:
400m Run, 15 Ring Muscle-Ups
400m Run, 21 Toes to Bar
400m Run, 27 CTB Pull-Ups
400m Run, 9 Ring Muscle-Ups
400m Run, 15 Toes to bar
400m Run, 21 CTB Pull-Ups

Odd-Object Conditioning
For Time:
21/15 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
18/13 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
15/11 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
12/9 Calorie Assault Bike, 5 Sandbag Cleans
Sandbag Rx – 150/100

Midline
3 Sets:
20 Weighted AbMat Sit-Ups
100 Meter Sandbag Walk (150/100)
Rest 2:00 between efforts.

Performance Power Training

Tuesday, May 21st, 2019
Jet Fuel: 
Row 500
3x
10 KB Deadlift
10 KB Swing
10 KB Squat
**Do this in partners. 1 holds a plank while the other completes one round. Switch for 3 sets**
-Mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands
Max 1
5×1 @90%
**Make sure to use the same bands as last time**
**Compare to max 2 on April 9th**

GainCity:
-Dynamic Row
4×15 **Start in a deadlift position. Begin the movement like a regular deadlift, and as the bar reaches your knees, row the bar to your chest, then back to your knees, then back to the floor. Repeat.**
-Banded Marches https://youtu.be/1gKRfffltxY **If you dont have a chainbelt, use your liftng belt and attach the bands directly to it.
-Bandy Leg extensions
200

Afterburner: 
Double Tabata (8minutes):
3 KB swings + 3 Goblet Squats
**Every 20 second bout is the same. Peform 3 kb swings, then immediately 3 goblet squats. Repeat for 20 seconds. Go for 8 minutes**