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30s on 30s off x3 Rounds, rest 6 min between rounds: 1. Power clean 2. SD Box jumps 3. Row 4. Double-unders 5. DB Push-press 6. Burpees x2 Sets

Strict Pullup Progression Week 5 Junkyard dog warmup Hamstring stretches with the bands Front rack stretches with the bands Burgener Warmup with the empty bar (cleans) Go over workout technique WOD: 4 rounds: (goal is to add a bit of weight each round) 6 deadlift 6 hang cleans 6 push

Back squat 7×4 – Build to last weeks 5th and 6th set wt. then do 1 heavier Alternate with 4 weighted chin-ups 12 sets: Power snatch, Full snatch

Strict Pullup Progression Week 5 Warmup: 3 rounds: 10 scap retractions and protractions in pushup position 10 scorpions 10 dislocates bench press 8×8 WOD: 5 rounds: 250 m row 10 thrusters 3 minutes rest in between rounds

Every minute on the minute x30 minutes(5 Rounds): 1. 16 Double KB Walking lunges 2. 10/15 cal Row 3. 1-arm Push-press x5/side 4. 2-3 Rope climbs 5. 10 Slam-ball 6. 3 Wall-climbs

Dead-lift vs. bands 5-3-2 Bench Press 7×4 – Build to last set weeks 5th and 6th set weights then do 1 heavier Alternating on the minute x8: 10 Toes to bar, 10 Pull-ups Alternating on the minute x8: 10 HSPU, 5 Muscle-ups

Just a couple of upcoming events and reminders: This Thursday, January 29th there are NO gymnastics classes at night. Louise is unfortunately away. In two weekends, on Sat Feb 7 & Sun Feb 8, is the OVT Competition is taking place in Penticton. We have a few members competing if

AMRAP in 8 min: 6 Dead-lifts @205/135, 12 Push-ups, 24 Double unders Rest 3 min AMRAP in 8 min: 5 Hang snatch@115/85, 5 Burpees over bar, 5 Pull-ups Rest 3 min AMRAP in 8 min: 5 Heavy KBS, 5 Box jumps, 5 HSPU/Push-ups

Strict Pullup Progression Week 5 2 rounds: (as a group) 200 m row 20 second plank 10 pigeons 10 groiners 10 scorpions Lift: 5 rounds: deadlift x 5 band exercises with small orange bands: snow angel bow and arrow tiger walks Partner WOD: 15 minute AMRAP alternating… 400 m row

Strict Pullup Progression Week 5 Upper body foam roll 7 way shoulder stretch 8 minute warmup: (an easy pace) 5 shuttle runs 5 beat swings 5 bounding jumps (focus on staying light on your feet, and using your legs, arms, and hips to jump as high and far as possible)