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Saturday –
A. Squat Clean Thruster x 1+1 reps;
work up to a heavy set of 2 in 12 min, rest 90-120 sec
Then:
Max reps thruster at ⅔ of A. From a rack.
One attempt.
B; 3 Sets
B1. Bent Over Row x10
B2. Strict HSPU x5-7 reps
C. WOD:
For time;
400m Run
21x Deadlift 185/115#
400m RUn
15x Deadlift 225/115#
400m Run
9x Deadlift 275/185#
Friday –
One set every 2 min for 10 min;
3 position power clean & Jerk
[Hang PCL + Push Jerk / Below knee PCL + Push Jerk / Floor PCL + Push Jerk
B. WOD:
“Open Test”
20 min AMRAP
50x Wall ball
50x Double Under
40x Box Jump 24/20”
40x Toes to Bar
30x CtB Pull Ups
30x Burpee
20x Power Clean 145 /100
20x Shoulder to Overhead 145/100
10x Power Snatch 145/100
10x Muscle Up
Thursday –
10 min Alt EMOM;
A1. Handstand hold; accumulate 20 seconds at most difficult progression
A2. L-Sit hold; accumulate 20 seconds at most difficult progression
B. WOD:
30 min Alt EMOM
B1. Row 150m
B2. 2KB Front Rack Walk x100’
B3. Mountain Climbers x30 each
Wednesday –
A. 4 Sets
Press + Push Press + Push Jerk;
1+3+5; unbroken; working up to a moderate set
B. 3 Sets
Strict Press x8;
working up to a tough set of 8
rest 2 min after each set
C. WOD:
50-40-30-20-10
Double Unders
+10x Burpee after each set
D. Tabata Hollow Rocks
Tuesday –
A. Alt Emom for 14 min
A1. Power Clean x3 reps; load; 60, 70, 80% of 1RM Power Clean
A2. Ring Dips x5; weighted if needed
B. WOD:
6 min AMRAP;
5x Power Clean [135/95]
10x CtB Pull Ups
Rest 2 Minutes
6 min AMRAP;
5x Hang Power Clean 135/95#
10x Box Jump [24/20]
Monday –
A Back Squat;
7 Sets
5 reps. Climbing
B. WOD:
4 sets; 3 min on, 1 min off
15x Wall Ball
10x Push Up
5x Toes to Bar
Start at top each set;