WOD
M
Monday
Skill: HSPU Work
​
5x 1 - Snatch Balance @25-50%
5x 1 - Snatch High Pull @100%
15 Min EMOM
Barbell Complex:
Snatch Grip DL
+
Hang Power Snatch
+
Full Power Snatch
T
Tuesday
400 M Run Buy In
-------------------------
4 RNDs For Time
21 Wall Balls
15 Power Cleans (135/95)
9 Burpee Box Jump Overs
W
Wednesday
Strength: 5x 6 Bench Press
​
Hatch (Back Squats):
Day 1
1x 10 - 60%
1x 8 - 65%
1x 6 - 70%
1x 4 - 75%
​
**TEENS Class**
4 RNDs For Time
21 MedBall Ground to Overhead
15 Power Cleans
9 Burpee Box Step Overs
T
Thursday
50 Double Under Buy In
---------------------------------
1-2-3-4-5-6-7-8-9-10
Pull Ups
10-9-8-7-6-5-4-3-2-1
DB Thrusters
**50 DUs every 3 minutes**
F
Friday
Strength: Dead Lift
10x 2
20 E2MOM
Hang Clean
+
Full Squat Clean
+
Jerk
​
S
Saturday
5 RNDs For Time
400 M Run
20 KB Swings
20 KB Squats
20 KB Lunges
20 Ab Mat Sit Ups
S
Sunday
Strength: Barbell Bent over Row
10x6
​
Hatch (Back Squats):
Day 2
1x 10 - 60%
1x 8 - 65%
1x 8 - 70%
1x 8 - 75%
​
**TEENS Class**
1-2-3-4-5-6-7-8-9-10
Ring Rows/Barbell Pull Ups
10-9-8-7-6-5-4-3-2-1
DB Thrusters