909 Gym

Work Snatch EMOM 9 mins Min 1: x2 @65% Min 2: x2 @70% Min 3: x1 @75% WOD 4 rounds 30 DU 10 Snatch 135/95# 5 Burpees over the bar   Cap: 20 mins

Work Bulgarian Split Squats 5×6/side W/ DB or KB (Go Heavy) WOD “Incredible Hulk” AMRAP 20 mins 5 Deadlifts 5 Hang Power Clean 5 Front Squats 5 Push Presses 5 Back Squats Rx: 115/70#

WOD 6 sets Every 5 Mins (E5MO5M) 30 Mountain climbers 25 Air-Squats 20 Sit-ups 15 Med Ball Cleans 20/14# 10 DB Snatch 50/35# 5 HSPU

Work RDL (Stiff Leg Deadlift) 5×3 @75% WOD “Helen” 3 rounds 400m Run 21 KBS 24/16kg 12 Pull-ups Cap: 18 mins

Work 5 Sets A1) Seated Box Jumps x2 increasing A1) Single arm DB Push Press x6/side (Stay Heavy) WOD AMRAP 20 mins 15 Box Jumps 10 Push-ups 5 DB Cleans 50/35#

Work Skill Work 5 sets A1) Butterfly pull-up, kipping pull-up, or beat swing x10 A2) HSPU (strict, kipping, hold) x4-8 WOD *Running clock A) “Isabel” 30 Snatches for time (135/95#) Cap: 10 mins Rest 5 mins B) AMRAP 5 mins 9 Deadlift 135/95# 6 Pistols (3/side)

Work 4 sets A1) Single Arm DB Bent Over Row x6/side (Stay heavy) A2) Deadbug x16 (8/side) WOD “Nancy” 5 Round 400m Run 15 OHS 95/65#   Cap: 25 mins

Work Front Squat 5×2 @85% WOD AMRAP 16 mins 30 DU 15 Wallballs 20/14# 30 DU 15 KBS 24/16kg Finisher/Core EMOM 5 mins 30sec KB OH Hold choose weight

WOD “Humboldt Strong” 16 Rounds 18 Air-Squats 4 HSPU 6 DB Cleans 50/35# *With weight vest 20/14# In honour of the 16 players and personal staff of the Humboldt Broncos (AJHL) that passed away in a bus crash on April 6th, 2018, RIP. #HumboldtStrong

Work Deadlift 5×2 @85% WOD “Amanda” 9-7-5 MU Squat Snatch 135/95# Cap: 15 mins Finisher/Core 3 sets 15/12 Cal Assault Bike Rest 1:30