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Saturday –
A. Clean and Jerk-
one set every 2 min for 12 min
2x50
2x60
2x70
2x80
1x85%
B; 3 Sets
Clean Extension x4 reps @100-105% of max
one set every 2 min for 6 min
C. Open WOD 13.4
7 min for max distance
3,6,9,12...etc
135/95 pound Clean and jerk,
Toes-to-bar
Friday –
A. Snatch; [full, not touch & go]
one rep every 90 sec for 12 min
2x 50%
2x60%
2x70%
2x80
1x85%
[1x90%]3
B. for time; Full Snatch
[must change own plates]
5 reps @65% +
5 reps @75% +
5 reps @85%
C. 10 min work capacity test;
4 min max cal row
3 min max pull up [upscale to muscle up]
2 min max bsq 135/95#
1 min max Burpee
Thursday –
A. Bench Press
Find a 10 rep max in 15 min
B. alphabet soup 20 min AMRAP
a. Run 200m
b. 12x single arm hang KB Clean [6x each arm]
c. 15 V-ups
d. single arm farmers walk 100' L, 100' right
e. Row 150m
rest 30 sec
rotate through abcde, bcead, cdeab,
etc, etc.
Wednesday –
A; 4 Sets for Skill;
A1. Snatch Grip RDL x5 - moderate load
A2. Muscle Up x3-5 reps
Sub - Muscle Up transition x5
or Bent Over Row x8-10
B. Strict Press
One set every 2 min
10x50%
8x60%
6x70%
6x75%
5-6x80%
C. 12 min AMRAP
5x HSPU
10x Deadlift 225/155#
50x Double Unders
Tuesday –
A. Snatch;
one set every 2 min for 12 min; 6 sets for tech
2x Snatch Extension + 2x Hang Squat Snatch
then reset + 1x Full Squat Snatch
B. Back Squat; one set every 2 min for 12 min;
3x60%
3x70%
3x80%
2x85
1x90%
4-5x85%
C. EMOM; 12
1. Overhead Squat x10 unbroken @tough weight
across all sets
2. Ring Row x12-15 reps
3. KB Swing x12-15; unbroken tough weight
A. 12 min Alt EMOM
A1. Hang Squat Clean; 2 reps;
- 50, 60, 70, 80, 85%, 90%
A2. Ring Dip x1 weighted
- build to tough single or Slow Negatives & support work
B. 3 Sets
Pause Front Squat; x2 reps
One set every 2 min;
C. WOD:
3 min on; 3 min off; @high effort [1x each station]
1.
5x CtB Pull UP
5x Hang Squat Clean [115/75#]
2.
5x Burpee Over Bar
4x Power Clean 135/95#
3.
5x Ring Dips
3x Squat Clean 155/105#