Monday
BS/FS/DL/OHS
WOD
“DT”
5RFT
12 Deadlift 155/105
9 Hang Power Cleans 155/105
6 Push-Jerks 155/105
Tuesday
20 Min Snatch Practice
From the blocks (Above the Knee)
EMOTM 24 min
MIN 1:ROW 20(men) 17(women) cal
MIN 2: 10 Box Jumps 24/20
Min 3: 20 Double Unders
And so on
Continue rotating with these three movements.
Box Jumps should be JUMPS up and step downs.
Wednesday
2-2-2-2-2-2-2-2
Bench press or weighted pull-ups
WOD
EMOTM 5 Min
HSPU
EMOTM 5 Min
KB Swings
EMOTM 5 Min
Pistols
EMOTM 5 Min
TTB
*Number of reps is athlete specific- Should be unbroken
Thursday
BS/FS/DL/OHS
Sprints
10 x 100
90 seconds rest between sprints
Or
Rowing
10 x 200 meters
Rest 2 min.
Friday
20 Min Clean practice from the blocks(Above the knee)
DEATH By Hang Squat Cleans
135/95
Saturday
50 Double Unders
50 Sit Ups
6 Snatches 135/95#
40 Double Unders
40 Sit Ups
6 Snatches
30 Double Unders
30 Sit Ups
6 Snatches
20 Double Unders
20 Sit Ups
6 Snatches
10 Double Unders
10 Sit Ups
6 Snatches