2018-06-25

Mon
Strength
Take 12min and work to max 3 position snatch. From the top down, high hang, above the knee, and the floor. Hang on to the bar the whole time
7min EMOM 2 Power Clean (add weight as you go)
In 10min complete 3 sets strict HSPU, 3×20 Russian Twist (L+R=1) w/ 10# plate

WOD
Run 800m
30-20-10
Box Jump
KB Swing
Run 400m

Tues
Xtra Cond
Every 6min for 4 Rounds
Run 400m, 50 DU, 25 OHS w/ empty bar, 15 pullups (add 5 MU if able)

WOD
Grace
30 Clean & Jerks

Wed
Strength
Build to heaviest in 15min – 3 Split Jerks (add as much weight as you want but complete 3 reps at that weight before adding).
Every 2min for 7 Rounds – 10T2B + 1 Clean (add weight each round if able)
In 8min do 3×10 Back Ext, 3×10 Tricep Pressdown

WOD
3 Rounds
20 Wall Ball
10 right arm DB hang snatch
10 Pullups
10 left arm DB hang snatch
50 Double Under

Thurs
Xtra Cond
2min at each station. Each station begins with 12/9 calorie bike or row
1)20 KB Swing
2)20 V-ups
3)20 Air Squat
4)20 Pushups
5)15 Wall Ball
6)15 Burpees
7)15 Box Jumps
8)60 Double Under

WOD
15min EMOM
10 HSPU
12 T2B
15 Goblet Squats

Fri
Strength
8min EMOM 1 clean pull (start at 90% max and add as needed)
4 sets 4 Front Squat followed immediately by 8 back squat @ 70% FS max
10min EMOM alternate – 5 Incline Bench, 5-10 C2B Pullups

WOD
5 Rounds
10 Thruster
10 Slam Ball
10 Push Press
10 Burpees
10 Dips

Sat/Sun
Xtra Cond
1 mile sled drag
Run 2 miles
Bike 3 miles
Rest 5 min between movements. Bring a real bike to ride.