MONDAY
SWOD: ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into…
ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch
WOD: 4 SETS AMRAP x 3 MINUTES
3 Power Snatch (115/75)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-
TUESDAY
SWOD: EMOM x 10 MINUTES
MIN 1 – 10/8 Cal Row for Quality
MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives
WOD: 3 ROUNDS FOR TIME
10 Handstand Push-Ups
30 Slam Balls (30/20)
15 Handstand Push-Ups
25/20 Cal Row
WEDNESDAY
SWOD: 5-5-5-5-5-5-5 Front Squat*
*Start Light and Build to Heavy Set of 5
WOD: E2MOM x 12 MINUTES
200m Run Max Squat Cleans (185/135)
THURSDAY
WOD: AMRAP x 20 MINUTES
4-6-8-10 and so on…
V-Ups Alt. DB Hang Snatch (40/30)
*12/10 Cal Bike After Each Full Set
FRIDAY
WOD: 5 SETS
50 Double Unders
25 Sit Ups
20 Jumping Lunges
1:00 DBL KB Front Rack Hold (53/35)
0:30 DBL KB Floor Press Hold
-:30 Walking Rest Between Sets-
SATURDAY
SWOD: ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Deadlift
WOD: FOR QUALITY
21-15-12-9-6 Hand-Release Push-Ups
3-6-9-12-15 “Library” Deadlift (Athlete Choice, Heavy)*
*Library DL = Complete Control and Quiet to the Floor