Monday
4 rounds
bear crawl :30
rest :30
crab walk :30
rest :90
Then:
Deadlift 10 reps of 5 sets (45 sec rest between sets) 185/135
90 sec rest before starting the 9-6-3
Then:
9-6-3
Ground to overhead 185/135
Muscle Ups
5 min rest
9-6-3
Ground to overhead 155/105
Chest to bar pull ups
5 min rest
9-6-3
Ground to overhead 135/95
Pull ups
Tuesday
15 minute to establish a one rep max Snatch
Full /Power/Hang
EMOTM 10 min
3 Snatches @approx 75% (make sure weight is challenging but doable)
Then EMOTM 10 min
pick 2 movements and alternate (athlete picks movement and reps)
Wednesday
BS/FS/OHS/DL/PP/PJ
The “Bergeron Beep Test”
EMOM for as long as possible
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*This is an endurance test so if you cant string together 7 pull-ups then do 7 Ring rows or 7 Jumping pull ups.
Thursday
15 minute to establish one rep max C&J
Full/Power/Hang
EMOTM 10 min
3 C&J @ approx 75% (make sure weight is challenging but doable)
Finish up with “Death by 10 meters”
Friday
“INDEPENDENCE DAY”
Mystery WOD
Saturday
“BENCHMARK SATURDAY”
