2018-04-02

Mon
Strength
0-12min Power Snatch off high block
12-24min 6×1 Squat 90% of last week
24-34min 3 sets chinups; 3 sets triceps extension

WOD
5 Rounds
15 Front Squat
15 Bar-facing Burpee

Tues
Xtra Conditioning
800m Sled Drag
10min EMOTM Rotate between
50 Double Unders/12 TTB
400m Sled Drag

WOD
10min AMRAP
10 HSPU
10 KB Swing
10 Box Jumps

Wed
Strength
0-10min 5-4-3-2-1 Push Jerk
10-22min Heavy Single Hang Power Clean
24-34min 10min Pistol practice; 3×10 Tire Strikes (work in during the 10min pistol practice)

WOD
Run 800m
5-4-3-2-1 Muscle Up
50-40-30-20-10 Double Unders
Run 800m

Thurs
Xtra Conditioning
w/ partner
P1: Row 5k – switch every 500m
P2: 5 HSPU w/ 2sec hold at the top of every rep when not on the rower

WOD
15-12-9
Power Clean
Thrusters

Fri
Strength
0-12min 5×1 Snatch Pull (heavier than last week)
12-24min heavy pause squat (w/ belt, shoes, etc)
24-34 3x45sec pushups (hold bottom of each pushup for 3 sec)
3×12 Reverse Hyper

WOD
4 Rounds
12/9 cals Bike
12 Toes to Bar
12 Deadlift

Sat
Xtra Conditioning
w/ a partner
30min AMRAP
P1: Run 800
P2: 2 down and back sled push then MU practice until partner returns from 800m run
switch after each run