WOD

M

Monday

Warm-Up
3 Sets
10 PVC Passthroughs
10 PVC Around the Worlds
5/5 PVC Pipe Thoracic Extension
10 PVC Pipe Standing Thoracic Rotations
:15 Dead-Hang + :15 Active Hang
10 Goblet Squats
Snatch Specific Barbell Prep


Weekly EMOM
20:00 EMOM
min 1: 3 Hang Squat Snatch @ 70% 1 RM
min 2: 12 Dual KB Front Squat 36/53
min 3: 8 Chest to Bar Pull-Ups
min 4: Rest

T

Tuesday

Warm-Up
3 Sets, for Quality
1:00 Bike
10 Deep Lunge Mountain Cliimbers
6/6 Single Arm KB Arnolds Press
50/50ft Single Arm KB Overhead Carry
Specific Barbell Prep


Strength/Weightlifting
3 Push Press + 3 Push Jerk
Every 3:00 for 15:00
Starting @ 50% of 1RM Push Press
*Starting from the Rack


Conditioning
For Time
21-15-9
Handstand Push-Up
Line Facing Burpees
Cal Row
*Time Cap: 12:00

W

Wednesday

Warm-Up
3 Sets, For Quality
:30sec Double Unders
8 Romanian Deadlifts
6 High Hang Muscle Cleans
6 Front Squats
4 Tall Cleans


Weightlifting
Every 2:00 for 12:00
3 Hang Squat Clean
starting @ 70% and increase to a max


Strength Conditioning
Every 4:00 for 16:00
50 Double Unders
10 TnG Deadlifts
50 Double Unders
Load: starting @ 65% and increase each set

T

Thursday

Warm-Up:
3 Sets, For Quality
1:00 Cal Row, increasing pace each set
10 Bootstrap Squats
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Alt V-Ups
6 Inchworm Push-Ups


Conditioning 
For Time
20 Burpee Bar Pull Ups
60 Wall Balls 14/20
40 Toe to Bar
60 Cal Row
20 Alt Devils Press 35/50 
*Time Cap: 25:00

F

Friday

Warm-Up
2 Sets
1:00 Cardio Choice
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Bear Plank Shoulder Taps
6/6 Single Arm Ring Rows
:10sec Supine Grip Chin over Bar Hold

 

Conditioning
30:00 AMRAP
200m Row
1 Round "Cindy"
200m Row
2 Rounds "Cindy"
200m Row
3 Rounds "Cindy"
200m Row
4 rounds "Cindy"
and so on...

S

Saturday

 'Partner Day!'
25 Min AMRAP
50 KB Swings
50 KB Over Head Lunges (1 KB)
50 MedBall Cleans 
50 MedBall Situps (Pass Between Partners)
50 Push Press (65/95)
50 Sumo Deadlift High Pulls (65/95)

S

Sunday

 'Olympic Lifting Day'
20 Min Clock, work up to 1 RM Squat Snatch


Barbell Complex
10 Min EMOM
Snatch Dead Lift
+
Full Squat Snatch
+
OHS