Monday
Strength 15 min
Back Squat
E- Build to 5RM then drop 5-10% and do 3x5
RX- 5x5 @75-80%
S- EOMOTM 14 min
3-5 Back Squats with 3 count Pause
Skill- Movements of the WOD
WOD
20 min AMRAP S- 15 min
5 Power Cleans 145/100 S- 100/70
10 T2B S- K2E or V-ups
15 Wall Balls 20/14 S- 14/8
Tuesday
Skill- Snatch
E- Build to Heavy Single (3 miss limit)
RX- 15 Reps @ 80-90%
S- Hang Snatch + OH Squat + Drop Snatch
WOD Scaled
500 m Row 300
50 DU's 30 Jump Rope
50 KB Swings 53/44 30 @ 44/25
25 Box Jumps 24/20 20
25 DU's 20
25 KB Swings 20
250 m Row 200
10 Box Jumps 30/24 10 @ 24/20
10 DU's 10
10 KB Swings 10
10 Burpees 10
100 m Row 100
Wednesday
Skill- Gymnastic Pulling Movements
EMOM for 10 min
E- 1-2 MU's
RX- 3-5 Strict or C2B
S- 5 x BB Rows or Inverted Rows
Strength
Strict Press
EOMOTM for 6 min x 8
then...
5-5-5 (build to 5RM)
WOD
Tabata 8 rnds of 20 on 10 off of the following movements...
KB Swings (heavy Russian, post load to board)
Cal Row
Burpees
Thursday
Skill- Jump Rope/ DU's
3 rnds of
1 min ARMAP DU's
7 Squat Jumps
7/7 Jumping lunges
Rest 3 min then...
5 min AMRAP of
5 Pull Ups
10 Push Ups
15 BW Squats
WOD
10 rounds of
5 Thrusters E- 135/95 RX- 100/70 S- empty bar
5 Bar Facing Burpees
Friday
Skill- HSPU & Dips
5 rnds of 5 each
Scale- HS holds or KB OH Press 5/5
Strength
Deadlift 15 min
E/RX - 3x10 @ 65% then 3x5 @ 80+%
S- EOMOTM 14 min 7 DL & 7 V-ups
WOD
Est. 250 m Row time
then 5 rounds of 250 m row @ pace of + 10-15 seconds
Rest 2 min between each round
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