Tuesday

0

Tuesday
Skill
3 working sets of:
4 strict press
8 push press
12 push jerks

Wod
10-1
Hang squat cleans @115/85
T2b

Monday

0

Monday
Skill
4×6 (3 per leg) back lunges

Wod
Amrap 6
10 pull ups
10 cal bike

Amrap 6
10 kettle bell swings
20 squats

Amrap 6
10 burpees
1 rope climb

*1 min rest between round

Friday

0

Pike

5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

Thursday

0

skill
EMOM 10
4 muscle ups

or
muscle up transition practice

wod
2x400m, 4 minute rest
3x200m, 2 minutes rest
5x100m, 1 minute rest

Wednesday

0

skill

3-rep heavy Overhead Squat
2-rep heavy Snatch Balance

WOD
AMRAP 10
10 sumo deadlift high pull @115.85
10 burpee over bar

Tuesday

0

Skill

Heavy 2-rep Front Squat

wod
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

Monday

0

Snatch
A. 3×1 High Hang Power Snatch
B. 3×1 Hang Power Snatch
C. 3×1 Low Hang Power Snatch

wod
6 Rounds for time of:
5 Unbroken Strict Press @115/85 95/65
20/15 cal Row
25 Abmat Sit ups