Friday, February 28, 2014

The First workout of the Open has been announced and it isn't too late to sign up!
We have 18 people signed up so far.

Here it is:
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches 55/75 lbs


http://games.crossfit.com/workouts/the-open/2014

Shoulder Workshop

Shoulder Workshop - Tuesday, March 4th at 6:30pm

Our shoulder rehab/prehab/mobility/stability/activation seminar will be Tuesday, March 4th from 6:30 to 8:30pm at our 13th Ave gym!

If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain, then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home. 

This workshop is free to all Flux members! Please register for the workshop by signing up on the MindBody calendar.

Bring a pen and paper and wear your training gear.

I look forward to seeing many of you there!
 
-Coach Darci

Saturday, March 1, 2014

Rest Day for Open Competitors who plan on doing the OPEN WOD on Sunday.

A1. chest to wall hspu
Beginners: Downward dog x 5, 5, 5, 5
Intermediate: to elevated height x 5, 5, 5, 5
Advanced: to floor or higher x 5, 5, 5, 5

A2. strict Toes to Bar or skin the cats
Beginners: Skin the cat x 5, 5, 5, 5
Intermediate: Eccentric skin the cat on the rings x 1.1 x 4 sets
Advanced: either strict toes to bar or strict skin the cats 2-5 reps (NOTE: A strict skin the cat occurs when you pull yourself through the rings with straight arms. If you cannot do it with straight arms, you should probably do the strict toes to bar. 

Rest 90 sec between movements

B.  AMRAP in 7 minutes:
     Air Squats x 25
     Push Press/jerk x 10 75/115 lbs

Friday, February 28, 2014

CROSSFIT OPEN WOD # 1

Thursday, February 27, 2014

Rest day for the CrossFit Open competitors planning on doing the OPEN WOD tomorrow. 

A. Cleans:
Beginner (hang power if necessary) 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max in 20 minutes with 2 set of doubles

B.  5 Rounds For Time:
Double KB or DB Jerks x 10 30/55 lbs
Hang Power Cleans x 5 105/155 lbs
box jumps x 10 24/30 "

Wednesday, February 2014

A1. Hang Power Snatch
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max in 20 minutes plus 1 set of doubles.  

 A2. Strict Pulling 
Beginners: 2 ring rows with a 10 sec eccentric x 4 sets
Intermediate: 30 sec eccentric, rest 15 sec, 20 sec arch scap pulling x 4 sets
Intermediate 2: 2-5 strict chin ups or pull ups (make sure your body makes contact with the bar). x 4 sets
Advanced 1: false grip ring pull ups x 2-5 reps x 4 sets

Rest 60 sec between movements.

B. For Time:
30 burpees
40 toes to bar
30 burpees

Tuesday, February 25, 2014

A. Back Squat
5, 5, 5, 5 @ 00x0
Please make sure you adhere to this tempo. If you find you are resting between reps, it is too heavy.
Use your first set as a warm up and to gauge the weight.  Go up with each set if possible.

With this tempo, your weight for this will be much lower than a regular heavy 5 rep back squat.  

Beginners: Back Squat @ 22x2 5, 5, 5, 5

Rest 90 seonds between sets. 

B.  AMRAP in 7 minutes:
30 double unders
5 thrusters 95/145 lbs

C. Powell raises x 8 reps x 4 sets

Monday, February 24, 2014

A. Clean and Jerk
Beginners: 5, 5, 5, 5 (Depending on skill level, from the hang, power and/or push press)

Intermediate: 3, 3, 3, 3 (please go up in weight with each set. Your first set should be approximately, 35-45 lbs under your max clean and jerk.

Advanced: Daily Max in 20 minutes plus 2 sets of doubles.  

Rest 2 minutes between sets.

B. AMRAP in 9 minutes:
power cleans x9  75/115 lbs
 Overhead Squats x 9 75/115 lbs

You may use only 1 barbell for this workout.

NOTES:
Beginners:
power cleans x 9
Overhead Squats x 9
Rest 60 sec
5 sets

IF your mobility does not allow you to do a weighted OHS, please do: Front Squats.


C. Mobility work for OHS:
weighted shoulder dislocates on stomach (as narrow as possible and as wide as necessary) x 10 reps x 3 sets
stationary cossack insertions x 10 reps x 3 sets 

Shoulder rehab/prehab/mobility/stability/activation Seminar/Workshop - Tuesday, March 4th at 6:30pm

Shoulder Workshop - Tuesday, March 4th at 6:30pm

Our shoulder rehab/prehab/mobility/stability/activation seminar will be Tuesday, March 4th from 6:30 to 8:30pm at our 13th Ave gym! 

If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain, then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home. 

This workshop is free to all Flux members! Please register for the workshop by signing up on the mindbody calendar.

Bring a pen and paper and wear your training gear.

I look forward to seeing many of you there!
Coach Darci

Sunday, February 23, 2013

A. Thrusters
Beginners: 7, 7, 7, 7
Intermediate and Advanced: 3, 3, 3, 3
Rest 2 minutes between sets

B. AMRAP IN 3 Minutes
     Double unders x 25
     Push ups x 5-10
     Air Squats x 15

Rest 3 minutes

3 sets

Saturday, February, 2014

A. Snatch
Beginners: Hang Power x 5, 5, 5, 5
Intermediate and Advanced: Go to a max in 20 minutes and then do 2 sets of doubles at 10-20 lbs lighter.

B.  7 minute AMRAP
  OHS x 10 65/95 lbs
  KB Swings x 12 35/55 lbs
  Burpees x 10

Friday, February 21, 2014

A. Back Squats @ 22x2
4-6 reps x 4 sets (If you hit 6 reps, go up in weight).

B. Advanced:
5 Rounds for Time:
35 double unders
4 kipping muscle ups 

Intermediate:
reduce reps on double unders if necessary
3 assisted muscle up transitions:

Or:
reduce double unders
5 (chest to bar) kipping chin ups
2 ring dips or bar dips

Or: do single unders
5 ring rows
5 push ups

Thursday, February 20, 2014

A1. Cleans
Beginners: from the hang, 5, 5, 5, 5
Intermediate and Advanced: Go to a max and then two sets of doubles at a lighter weight (10 to 20 lbs lighter). 

A2. HSPU CrossFit style
Beginners: downward dog x 5, 5, 5, 5
Intermediate:  to a height x 5, 5, 5, 5
Advanced: AMRAP strict and then AMRAP  kipping in 30 sec x 4 sets

Rest about 60 seconds between movements.

B. AMRAP in 7 minutes:
     Toes to Bar x 5
     Burpees x 5
     DB Alternating Power Cleans x 6 30/55 lbs

OR:
20 sec arch scap pulling

     
    
    

Wednesday, February 19, 2014

A. Snatch Grip Deadlifts
5, 5, 5, 5

B. On a 90 sec clock:
Thrusters x AMRAP in 45 sec. 95/145 lbs
AMRAP Strict Pull ups or chin ups in remaining time - Advanced go chest to bar and wider grip than usual.
Rest 3 minutes.
4 sets

Beginners:
7 thrusters
rest 15 sec. 
Do 3 ring rows with a 10 sec eccentric 

Tuesday, February 18, 2014

WARM UP
Keep it to 10 minutes with 5 minutes dedicated to clean and jerk warm up drills.  

A. Clean and Jerk
Beginners: Hang Power Clean and Push Press 5, 5, 5, 5
Intermediate and Advanced: Go to 1 RM in 20 minutes.  Then do 2 sets of doubles at 10-20 lbs lighter. Intermediate folks will be more like 10 lbs under your max for your doubles. 


B. AMRAP Wall Balls in 60 sec. 14/20 lbs
     Rest 60 sec.
     AMRAP Double Unders in 60 sec
     Rest 60 sec.
     5 sets 
   
     

Monday, February 17, 2014

A. Front Squat
4-6 reps x 4 sets @ 22x2
Beginners rest 2 minutes. Advanced rest 3 minutes.  If you hit 6 reps, go up in weight.  

B. AMRAP in 30 sec Power Snatch 75/105 lbs
     Rest 30 sec.
     AMRAP in 30 sec Toes to Bar
     Rest 30 sec.
     AMRAP in 30 sec Ring dips or bar dips
     Rest 30 sec
     5 sets

Beginners:
Hang Power Snatch x 7 reps
rest 30 sec
30 sec arch scap pulling
rest 30 sec.
push ups x 5
Rest 30 sec.
5 sets

Sunday, February 16, 2014

A. Back Squats
 4-6 reps x 4 sets @ 22x2
Advanced rest 3 minutes. Beginners rest 2 minutes.



B.  Remember, we are on strength bias week. Rest as necessary.  You are a work horse that likes to take water breaks, not a cheetah hunting down his or her prey. 

AMRAP in 20 minutes:
straddle rope climbs x 1 rep or regular rope climbs x 1-2 reps
Ring Push ups x 5-10 reps
KB Swings x 10 55/70-75 lbs

Other Variations:
4 ring rows - I want a solid concentric pull followed by a 10 sec eccentric.  
Push ups to a height or regular push ups to the floor.
Reduce weight of KB
    

Flux Coaching Team - Spotlight #2: Featuring Coach Luke Rossmo

Flux has been one of the most important things to happen in my life. It has afforded me a spring board to dive into the world of movement. Since the beginning of my coaching career the acquisition and application of ‘movement knowledge’ has become a leading focus in my life. What follows is an account of my journey so far.

When I think of movement I think of Odelia Goldschmidt. She is an inspiring mover whom I have had the great privilege of working with on two occasions now. The first time she came we spent about two weeks together moving. Moving in this sense encompasses acrobatics, mobility, gymnastics, floreio and capoeira. The breadth of material was vast and looking back now it seems overwhelming to think of what was covered in our time together. Luckily, Odelia is a gifted teacher. We slowly and methodically unboxed the world of movement. We would always begin with the simplest and most basic progression. This was important because while the basics often seem relatively simple or even easy, this is rarely the case! Further, movement is the sum of different working parts and so to move well and efficiently we must have a strong grasp on each and every part. This lesson has proved valuable to my own practice as well and especially in the way I begin to teach a movement. The progressions, both with strength development (pulling or pushing, etc.) and also with ‘movement’ also always seem to take one to the precipice of current limitations, but the exciting thing is that what you have done thus far is always opening a door to something in the future.

The second time Odelia came to Flux I was even more fortunate. I got to spend 2-3 hours a day in private training with her (alongside Coach Darci and Coach Mieka) and another 2-3 hours in the evening with a larger group of Flux athletes. This went on for two weeks. During this time we added layers to the foundations set in previous sessions and were also subjected to new material. Some highlights of my training include learning to back and front tuck. I was also able to achieve my first high bridge rotation. I estimate that I have spent 150 hours with Odelia and in that time I have learned how to systematically and safely teach different ‘movements' and movement patterns. 

The Bulgarian method of weightlifting is the system that Darci Anderson uses to train her athletes. To understand this system and its benefits Darci sought out the best. Darci has spent several years developing a friendship and mentorship with Coach Alex Varbanov, who holds 10 world records and an Olympic medal in the sport of Olympic Weightlifting. Learning under Coach Alex has been a unique and exciting opportunity. This summer I will travel to Bulgaria for a 2-week training camp supported by the Flux Coaching Education Initiative. We will be training 6-hours a day and on top of that there will be daily lectures on the science behind Olympic Weightlifting.

Another individual I’ve had the great pleasure to learn from is Dr. Andreo (Dre) Spina. Dr. Spina, who works with several Major League Baseball Teams, has developed a system used to acquire and strengthen ranges of motion. I attended his FRC (functional range conditioning) certification and it has proved invaluable.  I continue to spend many hours  bolstering my knowledge of the system and its practical applications.

Charles Poliquin is highly regarded in strength and conditioning circles and I have begun education through the Poliquin International Certification Program. I have completed the level 1 theory and technical components. Each component requires the completion of a test. To complete the first two tests many hours of study were required. Thus far the information has given me a working understanding of how to best select which set, rep, tempo and rest combinations are best for producing desired results. I look forward to completing the practical component next week (February 14) in Rhode Island.

The things that I have mentioned above have very little value if the concepts and movements are not practiced and explored. I get great joy watching and practicing movement. Movement here encompasses everything expressed above. I am so fortunate to be surrounded by like-minded people at Flux. I spend between 6-10 hours being coached and mentored in lifting by Coach Darci Anderson every week. I often spend several other hours a week playing with movement and hand balancing under her guidance. I estimate my time training under Flux Principal Coach and Owner Darci around 400 hours in the past year. This does not include time spent coaching alongside Darci, which adds many more hundreds of hours in my study of the art of coaching.

I also get to play with other coaches at Flux. I spend many hours a month in ‘movement play’ with Coach Mieka, Dallas, Sandi and others. Each coach as an athlete brings a wealth of personal experience, tips, advice, cues and energy. Being part of this experienced Flux team that thrives from the exploration of movement, ideas, and play is an incredible experience.  Having so much feedback and the opportunity to explore movement has been integral to my personal coaching career. 

I am eager to continue on this journey of knowledge, exploration and play at Flux - School of Human Movement!

Saturday, February 15, 2014

A.  Every minute, on the minute, do 1 power clean plus 5 jerks
7 sets

Intermediate and Beginner: Every 2 minutes. Do 5 jerks or push press. 

B.  AMRAP in 3 minutes:
      Box Jumps x 5 20/24
      Kettlebell Swings x 10 35/55 lbs

Rest 3 minutes.

C. AMRAP in 3 minutes:
Burpees x 5
DB Push Press x 5 25/45 lbs

Rest 3 minutes.

D. AMRAP in 3 minutes:
Jumping Split Squats x 6
Toes to Bar x 5 

       

Friday, February 14, 2014

A. Clean grip deadlifts to hang power clean.
5, 5, 5, 5
The goal is to pull the bar up in the exact same manner that you would if you were doing a clean. Then, take the bar to a hang and do a power clean.
Rest 2 minutes. 

Advanced do 4 sets of 3.

B. 6-1 ladder of:
Kipping Muscle ups
Overhead Squats 105/145 lbs (Must snatch to OHS). (reduce reps if necessary on the muscle ups).

INTERMEDIATE:
This is you if you are close to a strict muscle up
5 bent arm muscle ups with a band
same rep scheme for OHS as above but at a lighter weight.

INTERMEDIATE 2:
This is you if you are NOT close to a muscle up, but you have kipping pull ups. 
Your ladder will be 8 down to 1 for both kipping and OHS. 

BEGINNER:
Either 30 sec eccentric chin up x 1 rep or 5 ring rows @ 31x3
10 OHS
4 sets
Not For Time. 

Thursday, February 13, 2013

A. ADVANCED:
 AMRAP Push Jerk in 60 sec 105/145 lbs. You must clean the bar from the floor.
Rest 3 minutes.
4 sets

BEGINNER: 10 PUSH JERKS X 4 SETS; REST 2 MIN.

B.  2 Rounds for Time
     Double Unders x 35
     Push Ups x 15/20
     OH Stationary Lunges 25/45 lbs x 20

rest 10 minutes

repeat
    
INTERMEDIATE: Reduce double unders and push ups if necessary.  The movements do not need to be unbroken today. I would rather you keep the reps a bit higher and work on volume. Don't put too much emphasis on time.

 BEGINNERS:
Either 30 double under attempts or 70 single unders
rest 30 sec.
5 perfect push ups (whatever standard your coach sets for you)
Rest 30 sec.
OH Stationary Lunges x 10 (work on keeping arms locked out).
Rest 60 sec.
4 sets

Wednesday, February 12, 2016

A. Pulling
Advanced:  Please do AMRAP kipping muscle ups in either 60 or 120 sec.  If you have more than 5 in a row, please do 60 sec clock x 4 sets; Same rest period of  3 min. 

INTERMEDIATE:  Please do AMRAP Kipping Chest to Bar pull ups/chin ups  or chin over vertical plane, in either 60 sec or 120 sec x 4 sets.   Same rest period of 3 min

Beginner: Do you have a 30 sec eccentric, but not a strict chin up or kipping chin up? If so, do AMRAP kipping pull ups with a band in 120 sec. x 4 sets; Same rest period of 2 minutes.

No eccentric chin up?
5 ring rows @ 31x3 x 4 sets; rest 90 sec.

B.  Rowing x 21 calories
      DB Cleans x 12 35/55 lbs
      burpees x 15
      Rest 2 minutes
      4 sets

Tuesday, February 11, 2014

Coaches: Warm up for 20 minutes. Include in this a couple practice rounds of the complex.

http://www.youtube.com/watch?v=0WOP9J7QPwI

A. 
The Bear Complex is as follows:

7 sets of the Sequence

power clean

front squat

push press

back squat

push press

5 Rounds

We will rest 5 minutes after each round. Go up in weight each round

BEGINNERS:
3 power cleans
3 front squats
3 push press
3 back squat
3 push press

rest 3 minutes
5 sets

Beginners may put the bar down whenever necessary.  

Monday, February 10, 2014

Please include in warm up some scap arch pulling to prepare for the toes to bar. 
A. Clean from Blocks
Beginners/Intermediate: 5, 5, 5, 5

If your coach feels you have significant technical issues, or you are very new to weightlifting, you will do the Beginner/Intermediate rep scheme. Otherwise, do 4 sets of 3.

B.  On a 90 sec clock: 
     Box Jumps x 25
     AMRAP  Toes to Bar in remaining time.

Rest 3 minutes.

3 Sets

INTERMEDIATE:
Go on a 2 minute clock ONLY if you are slow with toes to bar.

BEGINNERS:
10 box jumps
 either 5 stall bar skin the cats or 10 knees to chest. 
Rest 60 sec.
4-5 sets

Sunday, February 9, 2014

A. Push Jerk x 5-7 reps x 5 sets; IF you hit 7 reps, go up in weight.  If you hit 5 or 6, stay at the same weight.  Last set should be tough but manageable.

B.  Power Snatch from blocks 5, 5, 5, 5; rest 2 minutes. 

C. Double unders - AMRAP in 60 sec. 2 Minutes if you are not very good at double unders x 5 sets
Rest 4 minutes. 

Flux Schedule Changes: Added Classes and Change of Start times

Reminder - check the schedule. We've changed up the classes and start times for Wednesday. We've added a Flux House Blend at 5:15pm, a WOD at 6:30pm. Olympic Lifting will start at 7:30pm!

Coach Darci

Saturday, February 8, 2014

A. CINDY
20 minute AMRAP of:
5 kipping pull ups
10 push ups
15 air squats

Friday, February 7, 2014

And another OPEN Wod, this time from last year. 

A. ADVANCED: Do Open as Prescribed. Remember that step ups are considered prescribed.

Please note that there are actually more AGE categories than below when it comes to your ranking. 

INTERMEDIATE:
Reduce reps and weight.

BEGINNER:
Safely clean the bar and do 5 reps of push press
10 deadlifts at same weight as Push Press
10 box jumps or step ups. 

Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

Thursday, February 6, 2014

At 57 years old, with 4 grandchildren, Trudi is just starting to unlock her physical potential. Here she is on her third and last set of 10 unbroken push ups. When Trudi started she couldn't do a push up from her knees. She has also worked really hard on getting her kick up into a handstand. Way to go girl!

A. ADVANCED:
Row 15 calories
Front Squats  x 10 reps 95/135lbs (Must clean from the floor).
KB Swings x 15 35/55 lbs
Rest 90 sec.
5 sets

INTERMEDIATE/BEGINNERS:
Reduce calories, weight and reps.

Coaches, as usual, use your discretion for the Beginners, ie, you might have to substitute wall squats for front squats.  Beginners should work at 85 % intensity.

Wednesday, February 5, 2014

A. ADVANCED:
On a 2 min clock:
Toes to Bar x 20 reps
Split Jumps x 20
In the remaining time, AMRAP hand release push ups. Max push ups allowed per round is 25.

Rest 4 minutes.

5 sets.

A. INTERMEDIATE:
Stay on a 2 minute clock, but reduce the reps.

A. BEGINNER:
Stall bar skin the cats x 5
stationary lunges  x 20
Push ups x 7
Rest 90 sec.
5 sets

Tuesday, February 4, 2014

Not sure if you should do the CrossFit Open? Here is the very first workout of the Open from 2011.

Coaches: Spend a solid 25 minutes on the warm up for this one, with 15 minutes allocated to the snatch.  Advanced folks should simply warm up the snatch as usual and start earlier than the beginners. 

A. Workout 11.1 - If you are competing in the OPEN I suggest you scale as little as possible (as long as the snatch weight is not too heavy for you).  You should also have a partner count your reps for you.

INTERMEDIATE:
If you are NOT competing in the OPEN, or you are NOT Advanced, do the following:
reduce Double Under reps
reduce power snatch reps and/or weight. 

BEGINNER:
10 power snatches
either 60 sec of double under practice or 60 single unders
rest 60 sec.
5 sets


 Workout 11.1
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

Monday, February 3, 2014

A. Advanced: I expect clean and perfect reps. No sloppy back on the pull and no arched back on the jerk. If your coach doesn't feel you are ready to do advanced, just accept it and work on technique and strength. 
AMRAP Clean and Jerk in 90 sec 95/145 lbs
Rest 3 minutes
repeat

Rest 10 minutes.

B. 3 Rounds for Time: NO DROPPING EMPTY BARBELLS!!!
thrusters x 20 35/45 lbs
kipping chest to bar pull ups x 20
burpees x15

A. INTERMEDIATE/BEGINNER:
 This is you if you have trouble keeping your back tight and shoulders open.

This is also you if you were planning on doing PART A at 75/115 lbs or less.

This is also you if are very new to the clean and jerk.  

7-10 reps of very Pretty Clean and Jerks  (No Clock). Intermediate folks, try and go a bit heavier than the numbers I gave in the above scenario, but ONLY if your form is solid.

Rest 3 minutes.

Repeat

B. INTERMEDIATE:
  The weight on the thrusters is very light so should be a quick and unbroken pace for the first round. If you can't imagine doing 1 round unbroken, reduce the reps.  You can also do chin over bar instead.  You may use a band if you have a 30 sec eccentric on your chin up.  IF you are doing the OPEN now is a good time to reduce the band size.  Yes, it will be more difficult, but it will help get you to an unassisted kipping chin up/pull up.

B. BEGINNERS
3 Rounds. No Clock, simply move through the movements with a focus on form.  Rest as needed. 
thrusters x 10
30 sec eccentric chin up with a 10 sec hold at the top.  Or, if this is too tough, 5 ring rows @ 31x1
burpees x 5-10

Sunday, Feb 2, 2014

Please include in the warm up.

A1. stationary cossacks x 10 reps x 3 sets

A2. straddle ups x 5 reps x 3 sets 

A3.  band pull a parts x 20 reps x 3 sets


A.  AMRAP in 12 minutes
     Double unders x 20
     OHS x 10 65/95 lbs
     DB Power Cleans x 10 35/55 lbs (please use a db in each hand for this and clean simultaneously).