Thursday….Snatch Pulls, Kettle Bells
5X3 Snatch Pulls @ 120% of 1RM – rest 60 sec. -then- 12 minutes AMRAP of: 10 OH KB Walking Lunges (left) 55/35 20 KBS 55/35 10 OH KB Walking Lunges (right) 55/35 20 Push Press 75/55#
Tuesday…Runs and BB Complex
Run 400m 3 rounds of the BB complex- 5 Deadlifts 115/75# 5 Hang Power Cleans 115/75# 5 Push Jerks 115/75# Run 400m 2 rounds of the BB complex Run 400m 1 round of the BB complex
Friday…Burpee Pull-Ups and Front Squats
12.5 OR 3 Rounds 12 Burpee PullUps 12 Front Squat (135/95)
Thursday….Power Cleans & Runs OR 12.5
12.5 OR 5 Rounds 8 Power Cleans (135/95) 200m Run
Wednesday…Ring Rows and Sandbags
10-9-8-7-6-5-4-3-2-1 Strict Supine Ring Rows Sandbag StepUps (total, not each leg)
Tuesday…Back Squats and Runs
Strength: Back Squat 3×5 WOD: 4 rounds 400m 2 minute rest
Friday…HSPU, hang power cleans, barbell walking lunges, double unders
Skill – Hand stand push ups or HSPU progressions Then…. 15 minute AMRAP of: 5 hang power cleans 75/55 10 barbell walking lunges (75/55) 15 double unders
Thursday…Deadlift, burpees
10 minutes to find your 1RM deadlift Then…. 12 minute AMRAP of: 10 hand release burpees 10 deadlift 225/185
Wednesday…DUs, ring pushups and pullups
2 minutes of max rep double unders Then…. 21-15-9 reps of: Ring Pushups Pullups
Tuesday…Front Squats then Rows
Strength: Front Squat 3-3-3-3-3 (From the floor. Either power clean and do 3 front squats or squat clean and do 2 front squats) Then… 4 rounds of: 500m row Rest 2 minutes between efforts Post load and times
