MONDAY
Strength/Skill:
5 Sets For Load:
5 Strict Pull-ups 3 Strict Chin-ups
7 Sets For Load:
3 Hang Power Clean & Jerks
TUESDAY
3 Rounds For Time:
500/400m Row
400m Run
30 Weighted Sit-ups
Midline:
12 min. Back Routine
WEDNESDAY
Strength/Skill:
For Load:
Heavy Squat Snatch + Overhead Squat
3 Rounds For Time:
10 Overhead Squats (135/95# = Medium Weight on the bar)
50 Double Unders
THURSDAY
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 DB Box Step Overs (50/35#) (24/20”)
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
Strength/Skill:
3 Sets:
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Rows
FRIDAY
Strength/Skill:
10:00 to Build to heavy Squat clean
AMRAP 16:
6 Front Squats (205/145#)
6 Deficit Handstand Push-ups
SATURDAY
WOD-A-THON!!!
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