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WOD

M

Monday

Weightlifting
Hang Squat Snatch + TnG Squat Snatch
10:00 EMOM
Increasing by feel
Keep movement technical and fast


5 Rounds for Time
10 Power Snatch 55/75
50 Double Unders
10 Overhead Squats 55/75
Time Cap: 10:00

T

Tuesday

Gymnastics Skill Work
Bar Muscle-Up Progression


Every 15:00 x 2 Sets
32 Cal Row
30 Hang Power Cleans 95/135
10 Bar Muscle-Ups
30 Bar Facing Burpees
32 Cal Row

W

Wednesday

Strength
Pause Back Squat (1sec) + Back Squat
Every 3:00 for 12:00, 4 Sets
Work Up To 80%+


10 Rounds for Time
9 Wall Balls 14/20
6 Handstand Push-Ups
3 Deadlifts 205/315
Time Cap: 18:00

T

Thursday

Skill/Strength
8:00 EMOM
min 1: 1/1 Turkish Get-Ups, increasing loads or challenging across
min 2: 2-3 Rope Climbs


24:00 EMOM
min 1: 12 Assault Bike
min 2: 50 Double Unders or 75 Single Unders
min 3: Shuttle Runs
min 4: REST
*Alternating Rounds of Single Unders and Double Unders

F

Friday

Strength
Every 3:00 for 12:00
5 Push Press @ 80%
10 Bent Over Barbell Rows @ light/moderate load


14:00 AMRAP 
14 Toe to Bar
14 Single DB Box Step Up 35/50 20/24
14 SA DB Hang Clean and Jerk 35/50 (7/7)

S

Saturday

 'Partner Day!'
For Time
2000m Row
Partner Holds Dual KB Front Rack 36/53
into..
100 Burpee Pull-Ups
While Partner Holds KB in Suitcase Position
into..
50 Dual DB Bench Press
While Partner Holds Handstand
Time Cap: 30:00

S

Sunday

 'Olympic Lifting'
15 Min Running Clock
1 RM Squat Snatch


--INTO--


3 Rounds for Time
400m Row
20 KB Sumo Deadlift High Pull 53/70
40 Air Squats
Time Cap: 15:00

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