Jan 12-16 Wk 2

Monday

Skill- Pistols

Strength- Back Squat 15 min
E- use 5rm weight and do 7x3 w/ 2/2 pistols after each set

RX- E3MOTM 3 B. Sqt @ 85% + 5 Squat Jumps

LV1- E3MOTM 5 Sqt + 5 Jumps

WOD
15 min AMRAP

15 KB Swings 53/44
15 Wall Balls 20/14
15 Box Jumps 24/20
15 Cal Row

Tuesday

Skill- Pull Ups/C2B/MU's/Dips

Strength- Bench Press & Barbell Row 4x8

WOD

10 Rnds of

5 Push Ups
5 C2B/Pull Ups
5/5 Jumping Lunges

Then

5 Rnds of

1 Farmers Carry 53/44
1 Shuttle Run "green squares"

Wednesday

Strength- Strict Press
3x6 then 3-3-3 "build to 3RM"

WOD
17 min Complete as much of ladder as possible

40 Burpees                              LV1- Empty Barbell use Hang Snatch
30 Snatch 75/55                      Scaling- Stay at 75/55 lbs
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
30 Snatch 210/120 

Thursday
Skill # 1 - Jump Rope
EOMOTM 10 min- AMAP Jump Rope/DU's

Skill/Strength- Squat Clean
E/RX- 4 doubles above 80%
S- Technique & Progression

WOD
In this order

3 min AMRAP Row (Cal)
3 min AMRAP Burpee Box Jump Overs
3 min AMRAP shoulder to overhead 135/95      E- 185/125  S- 95/65
3 min AMRAP Row (cal)

Friday

Skill- KB Clean & Snatch

Strength- Deadlift 15 min
8-8-8 then 2-2-2 @ 90%

LV 1- EOMOTM 14 min 5 DL + 10 V-ups

WOD
wod jar