MONDAY  

Front Squat find your 5 rep max

 

4RFT

5 x Power Clean + Front Squat (185/125)

10 x Chest to Bar Pull-Ups 

15 Calorie Row

 

TUESDAY  

For Time 

30 x Double Unders or Singles!

30 x Burpees 

30 x Double Unders 

25 x Burpees 

30 x Double Unders 

20 x Burpees 

30 x Double Unders 

15 x Burpees 

30 x Double Unders 

10 x Burpees 

30 x Double Unders 

 

WEDNESDAY 

Back Squat 3 - 3 - 2 - 1 - 1 - 1 - 1 

 

In 6 min Perform As Many Reps As Possible of

21 - 15 - 9

Deadlifts (225/155)

Hand Stand Push-Ups

 

THURSDAY 

Squat Snatch work up to 70% of your 1 Rep Max Snatch OR a Moderate Weight THEN 

For 5 min EMOM Perform 3 x Squat Snatches @ 70% (if you miss a rep remove 10lbs)

 

4 Rounds For Time 

5 x Power Snatch + Overhead Squat (135/95)

10 x Box Jumps (24"/20")

15 x Toes to Bar or V-Ups

 

FRIDAY 

Rest Day / Open Gym

 

SATURDAY 

Push Jerk Find your 3 Rep Max 

 

10 Rounds For Time 

5 x Ring Dips w/ 2 second Pause at the Bottom OR Deficit Push-Ups (using 45b or 25b Plates)

10 x Wall Ball (20/14)

5 x Strict Pull-Ups or Ring Rows w/ Pause at the Top 

 

SUNDAY 

Partner WOD 

For Time 

400m Run Together 

10 x Clean and Jerk (205/145)

10 x Muscle Ups or Pull-Ups

20 x KB Swings (53/35)

40 x Box Jumps (24"/20")

20 x KB Swings (53/35)

10 x Muscle Ups or Pull-Ups

10 x Clean and Jerk (205/145)

400m Run Together 

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