2018-03-26

Mon
Strength
0-12min Hang Snatch – work to heavy single (notice it doesn’t say “power”)
12-20min Power Clean + 2 Front Squats – work to a heavy single for the complex
22-30min Every 90s rotate between 3×8 DB Bench and 3×12 Reverse Hyper

WOD
4 Rounds
10 DB Snatch
10 Burpees
10 Wall Ball

Tues
Xtra Conditioning
EMOM for 24min Rotate between
10 cals Row / 10 Burpees / 10 cals Bike / HSPU and C2B*
*Rotate between these two movements each time they come up

WOD
4min AMRAP
6 Pullups
6 Sumo DL High Pull
6 Box Jumps
Rest 1min and Repeat 4min AMRAP starting where you left off

Wed
Strength
0-10min 5-4-3-2-1 Split Jerk*
10-22min Clean – work to heavy single; move than previous PC+2FS weight
22-31 – 3×25′ Double KB OH Walking Lunge; 3×6 Landmine Twist**
*Focus on speed early and build up heavy
** No rest between movements; 60-90s rest between rounds

WOD
21-15-9
Toes to Bar
Power Clean

Thurs
Xtra Conditioning
EMOM for 24min rotate between:
10 Cals Row
10 Burpees
10 Cals Bike
HSPU/C2B*
*Switch between these two movements each time they come up

WOD
10-1
Pushups
Deadlift
Dips

Fri
Strength
0-12 Snatch Pull 3×2 @ hang snatch weight or heavier
12-24 Heavy Back/Front Squat (no lifters, no belt)
26-36 3×8 Push Press; 3×100′ Farmer Carry*
*No rest between movements; 2min rest between rounds

WOD
12min AMRAP
w/ a partner
100 DU
40 cal row
20 Clean and Jerk
40 heavy KB swings

Weekend
Xtra Conditioning
20min w/ a partner
Sled Push/Ski Erg*
Every 2min both stop and do Bar MU
*Both partners work at same movement but rotate between down and back on sled push and 10 cals on ski erg