Friday

0

800m run
20 SDHP @95/65
800m run
20 front squats @95/65
400 m run
40 SDHP
400m run
40 Front squats

* 30min CAP

Thursday

0

Skill
Strict HSPU
50/30/15

WOD
30 Power snatches @135/95

Wednesday

0

skill
60/40/20 pistols

WOD
10-8-6-4-2
Box jumps @30/24
squat cleans @185/115 155/105 135/95

Tuesday

0

Tuesday
EMOM 10
odds- 10 burpees
evens- 12 wall balls

WOD
EMOM 15
min 1- 10 DB Thrusters
min 2- 50/40/30 double unders
min 3- 20/15/10 C2B/pull ups

BASICS

0

BASICS
Tuesday

Skill
pull ups

EMOM 20
min 1- 10 Thrusters
min 2- 10 CAL row
min 3- 10 pull ups
min 4- rest


Wednesday
Skill
Squat clean

WOD
10-8-6-4-2
box jumps
squat cleans


Thursday
Skill
Snatch

WOD
10 squat snatch
10 burpees
400 m run
x 3

——
Saturday
Skill
med ball clean

WOD
3km row

Monday

0

Strength day
A)
5 sets. Increase load
1 clean pull
1 power clean
1 squat clean

B)
Back squats
3×4

C)
30 chest 2 bar rows
30 strict hspu

Saturday

0

Partner wod
75 power snatches 75/55
100 thrusters @115/85
15 rope climbs
1 mile run (both run)

Friday

0

“Sham”
7rds
11 body weights Deadlifts
100m sprint