M

Monday

For Time - 30 Min Time Cap
6 Min Total Bar Hang
Everytime You Drop From The Bar:
800 M Run
30 Push Ups

T

Tuesday

Part A - Strength
6 Min EMOM
3 - Snatch Balance

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Part B - Strength
7 Min EMOM
Barbell Complex:
Snatch Grip Dead Lift
+
Hang Power Snatch
+
Full Power Snatch

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Part C - WOD
10 Min Clock
10-9-8-7-6-5-4-3-2-1
DB Alt Squat Snatch (35/50)
Burpee Box Jumps (20/24)

W

Wednesday

**Summer Sweat WOD**
20 Min AMRAP
50 DUs
12 T2B
18 Hang Power Snatches (65/95)

T

Thursday

Part A
5 RNDs For Time
20/18 Cal Row
12 Burpee Box Jumps
9 Shoulder To Overhead (135/95)

​

Part B
5x 6 - Bench Press

F

Friday

Strength Day
Part A - Push Jerk or Split Jerk
5x 2: **Increase Weight Each Set**

​

Part B - Tempo Front Squats
5x 2: **2 Sec Down, 2 Sec Pause, Fast Up**

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Part C - Barbell Curl
5x 6: **Increase Weight Each Set**

S

Saturday

Partner WOD
2 RNDs For Time
800 M Run (Together)
30 Side by Side WallBalls
30 Hang Squat Cleans (Alternating)
30 Chest to Bar
1000 M Row (Split)

S

Sunday

 'Hero WOD - DORK'
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees