Thursday (Sole Lift/ Pace)

Warm up

A- Team Tic tack toe

Jump rope 3 minutes

TEAM

Tic tack toe

B- 5 minutes to find your 1 rep max single arm DB strict press

Skill

DB full cleans

WOD

DB Elizabeth

21-15-9
DB full cleans w/35 m/55
Ring Dips

*10 minute time cap

GoFit

Warm up

Agility complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

DB hang full cleans

WOD

Tabata the following:

-Push ups

-DB deadlifts

-Box jumps

-DB hang full cleans