2021-06-07

Monday

strength: snatch+hang snatch+OHS work to heavy- no max for complex

12 single arm devil press (alternating)

100’ walking lunge

24 T2B

100’ walking lunge

24 T2B

100’ walking lunge

12 single arm devil press (alternating)

Tuesday

strength: DL 5×6 @ 75%

10 min skill work of your choice

WOD
Every 2:00 x 10

100m Sprint

 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80%, 90%, 100% RPE.

  Slow walk back to start line.

Wednesday,

strength: F. Squat 6×2 work to heavy double, 5-10 ring dips between sets- add weight to make difficult

WOD

50 pullups

 Every break, 100m jog

5:00 HS hold

 Every break, 100m jog

5:00 wall sit

 Every break, 100m jog

**Be smart, don’t fall on your head, come down a little early if you have to.

Thursday

strength: clean+p. clean+2 hang cleans+jerk (work to heavy for complex in 12 min)

EMOM x5 HSPU (pick number you can maintain across emom

WOD

12 minute amrap

10 DL

20 WB

50 DU

Friday

strength: Bench 4×8

“Grettel”

10 rounds for time

 3 C&J  (135/95)

 3 Bar Facing Burpees