Monday
BS/FS/OHS/DL/BP
WOD
“RYAN”
5RFT
7 Muscle Ups
21 Burpees
Tuesday
20 Min C&J Practice
1 pull+ Clean from position 1+ Jerk: 5×2
WOD
10 Min Squat clean CONGO LINE
Find 5 people comparable in strength. Pick a heavy weight and then go one after another with minimal rest.
OR group of 5 together with separate bars/weights and go one after another.
Wednesday
TRACK DAY
“Jerry”
Run 1 mile
Row 2 K
Run 1 mile
Thursday
BS/FS/OHS/DL/BP
WOD
5 RFT
20 DB Snatches (Heavy/Alt Arms each rep)
20 Burpees
Friday
30 minutes Snatch practice
1 pull+ Snatch from position 1: 5×3
WOD
EMOTM 10 min
FS- you pick the weight and REPs. Make it challenging
*From the floor
Saturday
4 Rounds for time
Run 800 meters
15 Burpees
30 KB swings 70/53
Rest 4 min
