Monday
Snatch 5 x 3 (roughly 70%)
EMOTMx24
1: 3 DB Snatch (3 each Arm)
2: 30 double unders
3: 40 sec plank holds
Tuesday
10 MIN TGUs
Open WOD 14.4
14 min AMRAP
60 Cal Row
50 Toe to bar
40 Wall balls 20/14-9ft tgt
30 Cleans 135/95 (anyhow)
20 Muscle ups
Wednesday
BS/FS/DL/OHS/BP
20 Min AMRAP
10 Pushups
10 Deadlift 135/95
10 Bar facing Burpees
Thursday
C&J 5 x 2 cleans + 1 Jerk
1200m run
3 rounds
12 Power cleans 155/110
12 Ring dips
Friday
BS/FS/DL/OHS/BP
1 Round every 5 min x 5
400m run/500m row
10 Thrusters 115/75
10 C2b Pullups
*EXTRA CREDIT-10 EMOTMx10 Heavy swings
Saturday
4 rounds for time:
12 Burpees
24 Pushups
36 Squats
Run 400m