2021-04-12

Monday:

Snatch
10 rounds:
1 Hang Snatch + 1 Power Snatch

Skill work:
Pistols
Once they have a modified way of doing them have them do 3×10

For Time:
500m Row
25 BFB
20 Snatch
25 BFB
10 Snatch
25 BFB
500m Row

Tuesday:

Back Squat:
7×3 @ 75%

10 min EMOM alt.
6shspu or 12 hspu
3-4 mu (bar or ring) or 10-12 pullups

3 Rounds:
12 Deadlifts
9 Hang Power cleans
6 Thrusters
Run 100m

Wednesday:
5 rounds:
2 Hang Clean + 2 Push Jerk

3 rounds:
10 pullups/c2b
10 box step over with 1 db
5 bbjo
Rest 5:00
3 rounds
8 pullups/c2b
25′ Front rack walking lunge with 1 dumbbell
10 BBJO

Thursday:
Bench Press
5×5 after each set do 10 curls

20 min EMOM
10 calorie row
15 wall ball
50 Double unders
15 KB swings

Friday:
Front squat
30 @ 50%. Every time you break you have to jog d&b twice

Deadlift
3×10

Partner WOD

20 rounds (total) So break however you want

10 t2b
10 OHS
10 slam ball