Monday
4 rds:
1 min ME wall ball shots 20/16
1 min ME toes to bar
1 min max distance bear crawl
1 min ME ring dips
1 min ME ring rows
1 min rest
Then:
:90 front leaning rest
30 ab mat sit ups
:60 R plank
30 ab mat sit ups
:60 L plank
30 ab mat sit ups
:90 Front leaning rest
Tuesday
25 minute to Snatch
One from Position 2 and then One from position 3 (Floor)
WOD
21 Power Snatch (135/95)- 4 minute cap
rest 3 minutes
15 Power Snatch- 3 minute cap
rest 3 minutes
9 Power Snatch- 2 minute cap
Wednesday
BS/FS/OHS/DL/PP/PJ
WOD
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thruster 135/95
Chest to Bar Pull Up
Thursday
Track day
Run 1 mile
Rest
4 min
Run 800
Rest
3 min
Run 400
Rest 2 min
Run 400
Friday
25 Min C&J
1 clean from Position 2 and then 1 from position 3 (Floor) + 1 jerk.
WOD
AMRAP 4 Minutes:
5 Deadlift (275/185)
10 Burpees
Rest 3 minutes
AMRAP 4 Minutes:
4 Squat Clean (135/95)
8 Ring dip
Rest 3 minutes
AMRAP 4 Minutes:
3 Power Snatch (135/95)
6 Handstand Push ups
Saturday
AMRAP 20 min Minutes:
5 KB Swings (70/53)
10 Box jump overs (24″/20″)
15 Air squat