2018-04-08

MONDAY
Strength
0-12min Power Snatch + Hang Snatch
12-24min Power Clean off block
24-34min 3×40 Situps; 3 sets Strict Pullups

WOD
3 Rounds of
1 Round of DT
2 Rounds of Cindy

TUESDAY
Xtra Conditioning
24min EMOM Rotate
10 cals Row
10 Burpees
10 cals Bike
Ring MU (no dip)

WOD
10 Min EMOM
Run 100M in the remaining time
HS walk/bear crawl for distance (even min)
Hang from bar (odd min)

WEDNESDAY
Strength
0-10min Heavy Single Push Press
10-22min Heavy Single Hang Clean
24-34min 3×200′ Walking Lunge; 3×8 DB Row (8 each arm)

WOD
15-12-9-12-15
Wall Ball
Burpee Box Jump Over

THURSDAY
Xtra Conditioning
10min Practice 1 arm DB OH Squat
then 10min EMOM
20 Double Unders + 10 Burpees (do both every min)

WOD
3 min AMRAP:
5 power snatch (light weight)
10 T2B
-rest 3 min-
3 min AMRAP:
5 OHS (Add 5-10lbs)
10 T2B
-rest 3 min-
3 min AMRAP:
5 squat snatch (Add 5-10lbs)
10 T2B

FRIDAY
Strength
0-12min Heavy Single Clean Pull
12-24min Heavy Double Front Squat (no shoes/belt)
24-35min 3×8 Bench Press; 3×12 Reverse Hyper

WOD
Partner Workout
2 Rounds
120 double unders – one works, one holds bottom of a squat
30 Hang Squat Clean – one works, one holds a handstand
20 Burpee Pullup (alternate every rep between partners)
THEN AFTER THE TWO ROUNDS RUN TOGETHER
1 Mile

Weekend
Xtra Conditioning
24min
Run/Bike/Ski (rotate)
Every 3min stop and do C2B pullups