2018-04-23

Mon
Strength
0-12min Hang Power Snatch
12-22min Power Clean + Hang Clean
22-31min 3sets HSPU (parallette if able); 3×12 Back Extension

WOD
3 Rounds
400m Run
20 DB Snatch
10 Pullups

Tues
Xtra Conditioning
4 Rounds
100m Sled Push or Pull
Rest 30sec
Run 400m @ 1mile PR pace
Rest 3min between rounds

WOD
12min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Wed
Strength
0-10min Push Press + 2 Push Jerks
10-25min 5×2 Clean @90%
25-35min 3sets L-Pullup; 3×50′ 1-arm OH DB Walking Lunge

WOD
5min AMRAP
6 Handstand Pushup
4 Burpees
2 Snatch

Thurs
Xtra Cond
24min EMOM
8 Burpees
8/10 Cals Ski/Row
40 DU
Ring/Bar MU

WOD
21-15-9
DB Thruster
Toes to Bar
Rest 3min
12-9-6
DB Thruster
T2B

Fri
Strength
0-10min 3×2 Clean Pull @ 90% max Clean Pull
10-24 Heavy Front/Back Squat (belt & shoes ok)
24-35 3×8 Incline Bench Press; 3×50′ Pinch Grip Plate Carry

WOD
w/ a partner; 1 person works at a time
50 Walking Lunges
100 Box Jumps (20in)
40 Double Unders
50 Ring Dips
40 Knees to Elbow
60 Heavy KB Swing
60 Situps
40 DB Hang Squat Cleans (35/20#)
50 Back Extension
60 Wall Ball
6 Rope Climbs

Sat/Sun
Xtra Cond
6x3min Run* w/ 45sec Rest between sets
*Run 3min out
Rest 45 sec
Run back to start and check your watch. Try and keep the same pace out and back. This isn’t max effort