Monday
Strength:
Clean & Jerk
Part 1 3min EMOM 3 Squat Clean & Split Jerks
Part 2 8min E2MOM 2 Squat Clean & Split Jerks
Part 3 10min E2MOM 1 Clean & Jerk
WOD:
10-8-6-4-2
Squat Clean & Split Jerk 135/95
Bar Facing Burpees
Tuesday
2 WOD Tuesday
WOD 1
12min AMRAP:
10 Toes-to-bars
15 Russian Kettlebell Swings, 70/53 lbs
Run, 200 m
WOD 2
4 rounds, 2 mins each, for max reps of:
12 Row Calories
24 Double Unders
max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft
Rest 2 mins
Wednesday
Strength: Bench Press 3-3-3-3-3
WOD:
8min AMRAP:
5 Shuttle Runs, 50 ft
10 Dumbbell Push Jerks, 50/35 lbs
20 Box Step-ups, 24/20 in
Thursday
Strength/Skill:
3 rounds for quality of:
GHD Sit-up, 1 min
GHD Hip Extension, 1 min
Rest 1 min
Rope Climb Practice, 1 min
Pistol Practice, 1 min
WOD:
3 rounds for time of:
4 Rope Climbs
12 GHD Sit-ups
16 Pistols
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