Friday

0

Skill
EMOM 10
odds- 10-15 sec L sit from pull up bar
evens- 3 muscle ups or 6 ring dips

WOD
50 hang power snatches @75/55
40 ohs @95/65
30 Hang power cleans @135/95
20 front squats @155/115
10 Rope climb

Thursday

0

Thursday
Skill
work up to heavy 3 power clean.
drop each rep, 10 sec rest between reps

WOD
15-12-9
strict HSPU
30-20-10
slam balls

Wednesday

0

Wednesday
Skill
Back squat work to heavy 3
then 2×3 at 75% with 3-4min rest

WOD
500m row
20 thrusters @75/55
rest 5 mins
x3rds
*FAST FAST FAST

Tuesday

0

Tuesday
Skill
10-15 back hip ext

WOD
5rds
30 double unders
20 box jumps with step down
10 T2B
5 deadlifts @275/185

Monday

0

Monday
Skill
Every 2 mins x 5sets
2 squat snatchs + 1 hang squat snatch
-increase load every set.

WOD
AMRAP 7
Burpee to 6inch target

Friday

0

Friday

WOD
2000m row
then:
12-9-6
Hang power clean and jerk @185/115
with 3 lengths of bear crawl between rounds

Skill
3rds:
20 sec plank
20 sec L side plank
20 sec Rside plank
rest 1 min

Thursday

0

Thursday
Skill
Work to 20 reps: (not for time)
Strict C2B/ pull ups
Strict HSPU

WOD
50-40-30-20-10 wall balls
10-10-10-10-10 DB squat snatches
5-5-5-5-5 burpee muscle ups/ burpee transitions

Wednesday

0

Wednesday
Skill
Work to Heavy single Front Squat
Then 2×1 @ 85% of the single

WOD
4rds:
7 deadlifts @225/155
14 T2B (do sit ups this workout if youre unable to sets of 5)
21 lunges