Monday 

RP: light

 

Strength 

Strict press 5x5 @ 80% 1RM

 

WOD

10 Alternating Front rack lunges from floor (115/75) 5 each leg

10 HSPU

:60 plank hold (total time holding)

 

4 rounds for time 

 

Tuesday 

RP: light 

 

20min AMRAP 

 

5 muscle ups (scale 3 pull-ups and 3 push-ups or jumping MUs)

25 wall balls 

60 double unders 

 

Wednesday 

RP: moderate 

 

Strength 

 

Back Squat 

10 @ 70%

8 @ 75%

8 @ 80%

8@ 80%

WOD

10-8-6-4-2

Cal row 

KBS ( 2pd/1.5)

Strict pull-up 

Thursday 

RP: light

Strength 

Snatch - Spend 20 minutes working up to a heavy triple - squat or power- work on dropping not jumping your feet out too wide ! Even if it's not below parallel, drop down and pull yourself under, not out !

WOD 

12 OHS 95/65

12 box jump

12 ring dip

12 min amrap

Friday 

RP: rest 

Open gym/ Active recovery/mobility 

Saturday 

RP: light 

Partner WOD 

60 calorie row

50 box jump overs (24/20)

40 deadlifts (185 / 135) 

30 burpees

30 muscle ups

30 burpees

40 deadlifts (185/135)

50 box jump overs (24 / 20)

60 calorie row

For time

Strict 25min time cap

Sunday 

RP: light 

Over 10 mins, find a heavy unbroken complex of 

2 power clean + 3 front squat + 1 jerk

Then

Every 2 minutes for 5 rounds

Complete the complex above at your heavy weight. If you fail, lower the weight by 10 pounds. If you succeed on a lift, keep the weight or add 5 total pounds. 

 

WOD

21-15-9-6-3

Power clean (155/105)

Toes to bar 

 

For time 

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