Wednesday - Dive, Dive, Dive

Group warm up:
Team relays

Divide the class into 2 even teams

relay 1 - 
Each person grabs 2 plates to start, they will pile those plates into 1 big pile
1 person at a time you will run down and grab 1 plate then bring it back to a new pile on this side of the room. (each person should go once since there were 2 plates per person - use 10 lb plates
-Once all of those plates are in the new pile, then do the same thing going back to get all of those plates back to the starting point.

Relay 2
in 1 line, by throwing a Slam ball - get the ball to the brick wall and back
 - You can only pass the ball from person to person with an underhand throw
- So as soon as you throw the ball to the person in front of you, you have to run to the front of the line to keep the ball going towards the brick wall
- once the last person on the end touches the ball to the wall, you will come back in the same fashion
- there is a 5 burpee penalty if the ball touches the ground. (burpee penalty is at the moment)

Strength:
Split jerk from Racks:
10 mins to establish a 1 RM

Metcon:
60 double unders
50 situps (must touch the front of the toes at the top)
40 kettle bell swings 52/35
30 Hang Power Cleans 135/95, 105/75, 95/65
20 Box jumps 24/20, steps ups 24/20, step ups 20/12
10 Squat Cleans 135/95, 105/75, 95/65 (if you can't do a squat clean, then you must power clean then front squat
*5 burpees after each exercise