Monday

RP= Light

Strength
Every :90 for 7 rounds
Hi hang clean + hang clean + full clean + jerk
75 % of 1RM clean and jerk

WOD
21 C2B
15 HSPU
9 hang power cleans (155/105)
3 rounds for time

"Lite"
Strength
Every :90 for 7 rounds
2 hang cleans + 1 jerk (coach helps pick weight)

Lite WOD
21 pullups / ring rows
15 hand release push-ups
9 hang cleans
3 rounds for time

Tuesday

RP - Light

Partner WOD
10 rounds each
200m row sprint
- score is total time -

"Lite"
Partner WOD
10 rounds each
150m row sprint
- score is total time -

Wednesday

RP - light

Back Squat
1x8@ 65
1x8@ 75
1x6@ 80
1x6@ 80

WOD
5 Front Squats (185/125)
10 Box Jumps (24/20)
15 TTB
- 12 min AMRAP -

"Lite"
5 x 5 goblet or back squat

"Lite WOD"
5 goblet squats
12 alt box step ups
15 tuck crunches
- 12 min AMRAP -

Thursday

RP - Light

Every :90 for 7 rounds
1 high hang snatch + 1 hang snatch + 1 snatch
75% 1RM snatch

WOD
21-15-9
Thrusters (95/65)
Burpees over the bar
Pullups

"Lite"
PVC / training bar snatch
Wall balls for thrusters
Modified burpees
Ring rows

Friday

RP - rest
Rest/mobilize /skill work

Saturday

RP - Light

WOD
Open WOD 15.1

9 min AMRAP

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Followed immediately by

max clean and jerk

6-minute time cap

(Total time = 15min)

2 scores Amrap and clean and jerk

"Lite"
9 min AMRAP
15 ab mat sit-ups
10 medball deadlifts
5 PVC or training bar snatches

Followed immediately by
3 min AMRAP of wall balls

Sunday

RP - light

In order:
100 wall balls
100 Pistols (50 each leg)
EMOTM - 2 muscle ups (4 pullups + 4 dips)

- For time -
- 20 minute cap

"Lite"
70 wall balls
70 air squats
EMOTM - 4 push-ups
- for time -

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