Jan 19-23 WK 3

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

Strength
4 rnds of

BB Rows 5    *scaling- 1 strict rep is better than 10 poor reps
Push Ups 10
Chin Ups 5

WOD
18 min - Complete as many rounds as possible

15 Box Jumps 24/20                 Scale- 15 cal row, 9 sit ups, reduced weight
12 Push Press 115/75
9 T2B

Tuesday
Skill- HSPU/Holds and/or walks

Strength
BB Lunge 4x 7/7

WOD
Diane
21-15-9

DL 225/155           Scale- reduce weight, Strict Press @ 85/55
HSPU

Wednesday
Skill/Strength- C&J
E/RX- Build to Heavy C&J
S- Work progressions

WOD #1
Complete as much of the ladder in 7 min as possible

3 Thrusters 100/65           Scale- reduce weight, Ring Rows
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
.... and so on

Rest 7 min

WOD # 2
7 min AMRAP

Burpees                       Scale- Row for Meters

Thursday
Skill- Jump Rope/DU's

Strength
Bench Press 4x6

WOD
5 rnds of

5 Back Squat 185/135          E- 245/165           S- 135/85
10 Jumping Lunges
15 KB Swings 53/44
10 DU's
5 Burpee Box Jumps

Friday
Skill/Strength- Snatch
E/RX- Build to Hvy Snatch
S- work progressions & OH Squat

WOD
5 rnds- Partner completes round then switch

3 x P. Clean 3/4 BW              E- 1x BW & 3 MU's    Scale- H. Cl @ 95/65 & Jumping Pull Ups
6 x C2B Pull Ups

Then...

partner total 2000m row