MONDAY
 
Front Squat 5 x 5 working up to a "moderate" set of 5 (meaning heavy with GREAT FORM ! no saggy elbows or rounded backs up in hea!)

WOD
For Total Reps
2 min AMRAP
30 x Double Unders
10 x Power Snatch (95/55)
Rest 1 min
2 min AMRAP
30 x Double Unders
10 x Power Snatch (115/65)
Rest 1 min
2 min AMRAP
30 x Double Unders
10 x Power Snatch (135/75)

TUESDAY 

Push Press w/ a "CleanGrip"

WOD
Endurance / Conditioning

WEDNESDAY 

Back Squat 3-3-2-2-1-1-1 Find a "Heavy Single" for the day 

WOD
For Time
1/1,2/2,3/3,4/4,5/5,4/4,3/3,2/2,1/1 OF:

Hang Squat Clean (205/125)
Hand Stand Push Ups (odd rep counts re STRICT, even rep counts are KIPPING!) 

THURSDAY 

Snatch Grip Deadlift  5 x 5 (A. Stay tight in your upper back and lats! B. Hit those positions like someone was going to run up to you and make you snatch one of those reps!)

WOD
8 min AMRAP
2/12,4/10,6/8,8/6,10/4,12/2 OF:

Sumo Deadlift (135/95) 
Overhead Squats

FRIDAY
OPEN GYM / Rest Day
 Accessory work
Scotts Press 3 x 5 empty barbell
Burgener warm up with an empty bar 2 x
Snatch Balance 5 x 5 (stay light to moderate!)

SATURDAY 

4 x Super Set
"Clean Grip" Strict Press (place your hands the same distance apart as when you clean)  x 10 + "Clean Grip" Bent Rows (with or without the hook grip thats up to you!!!) x 10 

WOD
5 Rounds For Time of:

5 x Bench Press (225/125)
3 x Muscle Ups OR Strict Pull-Ups OR Jumping Pull-Ups

SUNDAY 

Partner WOD
Open WOD 14.3
14min AMRAP
(One Athlete Works at a time)
60 Calorie Row
50 Toes to Bar or Abmat Situps
40 Wall Ball Shots (20lbs/14lbs)
30 Cleans (135/95)
20 Muscle Ups or Jumping PullUps or Ring Rows  

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