2018-06-18

Mon
Strength
Snatch – work to 85% then EMOM 10min 1 snatch
Work to heavy set of 5 DL
3x 8 ring dips (weighted if able), 3×12 Reverse Hyper

WOD
75 Wall Ball
75 Double Unders
Every 3min stop and do 3 burpee

Tues
Xtra Cond
1000m Run, Rest 3min
5x300m (150 fast, 100 jog, 50 walk)
Rest 3min
1000m Run

WOD
DT
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Wed
Strength
Every 90sec for 8 Rounds – 3 Strict Press (add weight each round)
Max Effort 3 Front Squat + 1 hang squat clean

WOD
Every 3min for 4 rounds
50′ walking lunge
10 Pullups (c2b if able)
8 cals bike

Thurs
Xtra Cond
Row 1x(1000,1250,1500m)
Repeat this series until the target distance is reached
90s easy, 15s fast
60s mod, 15s faster
30s fast, 15s sprint
Rest 1min after 1000m, 90s after 1250

WOD
21 Burpees, 21 Snatch
15 Burpees, 15 Hang Snatch
9 Burpees, 9 Overhead Squat

Fri
Strength
8min EMOM 1 snatch pull – start at 90% max and add weight as able
3 sets 7/13 Front/Back Squat @ 5# heavier than last week
Do 7 front squats, rack bar and immediately do 13 back squats at the same weight
3×10 Bench (5# heavier than last week), 3 sets strict pullup

WOD
14min AMRAP
200m Run
10 T2B
10 Alt DB Snatch
20 Double Unders

Sat/Sun
Xtra Cond
Run 40min at easy pace