MONDAY
Strength/Skill
Snatch
Work up to E2MOM (Every 2 minutes) x 5 sets:
85% x 2 reps
WOD
3 rounds for time:
15 Power Snatches
15 Thrusters
Rx: 95/63
TUESDAY
Strength/Skill
Core
For 8 minutes work through:
40yd Farmer Carry
10 Rower Pikes
Side Plank 30 seconds each side with feet on 12″ box
WOD
AMRAP in 15 minutes:
21 KB Swings
15 Toes to Bar
9 Burpees
WEDNESDAY
Strength/Skill
Shoulder Press
Find a heavy set of 5 reps
WOD
For time:
100 Double-Unders
Sled Push 100yds
80 Double-Unders
Sled Push 80yds
60 Double-Unders
Sled Push 60yds
40 Double-Unders
Sled Push 40yds
20 Double-Unders
Sled Push 20yds
Sled Weight (70lb/45lb)
THURSDAY
Strength/Skill
For 10 minutes:
Min 1 : Run 20yds
Min 2: Run 40yds
Min 3: Run 60yds
Min 4: run 80yds
etc.
see if you can complete the final 200yds in the 10th min.
WOD
4 rounds for time:
Row 250m
15 Bench Press (115/73)
25 Pushups
FRIDAY
Strength/Skill
Back Squat
Build up to a heavy set of 5
WOD
With a 12 minutes continuous running clock perform:
2 minutes: Box Jumps
2 minutes: Strict Pullups
2 minutes: DB Overhead Walking Lunge Left Arm
2 minutes: DB Overhead Walking Lunge Right Arm
2 minutes: Strict Pullups
2 minutes: Box Jumps