Amazing job by Emily Hogan this weekend at Wodapalooza. Thanks to everyone who came out to support her.

Monday
10 min to work up to a heavy complex:
2 Power Cleans + 2 Front Squats + 2 Jerks

Alpha
“Street Sweeper”
AMRAP 14
50 Wall Balls@30/20
10 Power Clean and Jerks@155/105
35 Wall Balls
8 Power Clean and Jerks@185/115
20 Wall Balls
6 Power Clean and Jerks@205/135

Bravo
“Street Sweeper”

AMRAP 14
35 wall Balls@20/14
10 Clean and Jerks@60%
25 Wall Balls
8 Clean and Jerks@70%
15 Wall Balls
6 Clean and Jerks@80%

*if you are new to clean and jerks you will use DBs

Extra
Overhead Hold – :30 sec x 3
Single Leg Deadlift – 8-8-8 each leg

Tuesday
Alpha
“Tommy Gun”
36 Burpees
36 Pull-Ups
24 Burpees
24 Chest to Bars
12 Burpees
12 Bar Muscle-Ups

Bravo
“Tommy Gun”

36 Burpees
36 Pull-Ups
24 Burpees
24 Chest to Bar Pull-Ups
12 Burpees
12 Jumping Bar Muscle-Ups(bar should be right above the head)

Charlie
“Tommy Gun”

36 Burpees
36 Pull-Ups
24 Burpees
24 Chest to Bars or Pull-Ups
12 Burpees
12 Chest to Bars or Pull-Ups

*Coach can help with any modifications or changes needed

Extra
Batwing Hold – :30 sec x 3
Top of the dip Hold – :30 sec, weighted if you can

Wednesday
Overhead Squat – 3-3-3-3

Alpha
“Chicago Typewriter”
21-15-9
Hang Power Snatch@115/80
Back Squat

Bravo
“Chicago Typewriter”

21-15-9
Hang Power Snatch@95/65
Back Squat

Charlie
30-20-10
DB Snatch
Back Squat

Extra
Single Arm high pulls – 10-10-10
Single Arm Suitcase hold :60 sec

Thursday
“Rosco”
10 Russian KBS@70/53
Sled Push 50′ with 2 x 45# plate
Rope Sled Drag 50′ with 1 x 45 + 1 x 25# plate
rest at least 2 min x 10

All movements should be fast

Friday
Front Squat – 3@70%, 2 x 2@80%, 2 x 1@90%

Alpha
OPEN WOD 17.5
10 Rounds
9 Thrusters@95/65
35 Double Unders

Bravo
OPEN WOD 17.5
9 Thrusters@65/45
35 Single Unders

Extra
Overhead Barbell Hold – :30 sec x 3, heavier than last time
Top Of the Chin-Up Hold – Accumulate :30 sec x 3