2021-09-20

Monday- 

Snatch Pull + Power Snatch + Snatch

  In 8 sets work to a max

8 rounds

  Run 200m

  10 pullups

Tuesday-

High Volume Pulling:

  Accumulate 80 Ring Rows w/slow negative

High Volume Pushing:

  Accumulate 60 empty bar strict press w/slow negative

7 rounds

  7 hang power clean

  7 power snatch

  7 burpees

Wednesday-

Back Squat

  3×14 @ 70%

10 min EMOM

  8 db thrusters

  8 t2b

Rest 2:00

10 min EMOM

  8 pullups

  10 box jumps

Thursday-

Split Jerk

  8 singles at 80-85%

   *4 second pause in the catch to make you own the split position

For Time

  25 Push press

  25 dips

  25 situps

  25 burpees

  25 kb swings

  25 jump squats

Friday-

Clean Pull + Power Clean + Clean

  In 8 sets work to a max

Partner WOD

  100 cal bike

  50 floor press w/db

  60 cal bike

  20 floor press w/db

  30 cal bike

  50 wall balls

  10 cal bike

  20 wall balls