2021-11-15

Monday 

5 rounds

3 Power Cleans + 1 Jerk

WOD

5 rds 

3 min clock 

400 meter run 

ME ground to overhead

*no rest between rds 

Tuesday 

Every 2:00 for 6 rounds

1 Hang P. Snatch + 2 Hang Squat Snatch

Start at 50% and build

WOD

AMRAP 12:

5 Bar Muscle-Ups

7 Lateral Burpees over Bar

5 thrusters

7 Lateral Burpees over Bar

Wednesday 

Bench Press 2×10 @ 50%

Deadlift 2×8 @ 80%

WOD

30-20-10

Wall balls 

Db Snatches 

Toes to bar 

Thursday 

Front Squat 8×2 @ 70%

Pause for three seconds at the bottom

WOD

15 min amrap w/ partner

P1: 1 rd of DT

P2: max bike cals 

Friday 

Back squat

3@ 60%

3@70%

3@80%

2@90%

Strict press 3×5

WOD

100 air squats 

30 cals

15 Snatch 

30 cals 

100 air squats