Sunday
10-9-8…1
Snatch 115/85
CrossBody Knee to Elbow
HSPU
Monday
Tabata Pull Ups
1×25 Back Squat
Metcon:
Four rounds of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145/100 pounds
Tuesday
Metcon:
35 Min Cap
4 rounds
2 lap run 660m
40 second side plank each side
40 Russian KB Swings 70/53
2 Rope Climbs (sub 4 Burpee Pull Ups)
Wednesday
Front Foot Elevated Split Squat – Try to add a few #s if you came last week.
3×5
Back Rack Strict Press – Try to add a few #s if you came last week.
3×5
Metcon:
15 Minute AMRAP
5 Deadlifts 275/185 lb
(Pick a weight that you can do 10+ reps when fresh)
13 Push-Ups
9 Box Jumps (24/20 in)
Thursday
3 Position Snatch
1 Rep is (1 High Hang Snatch, 1 Hang Snatch from the Knee, 1 Snatch from the Floor w/o letting go of the bar)
3 @ 55% 1RM (9 snatches, 3 from each position)
3 @ 65% 1RM
3 @ 70% 1RM
2 @ 75% 1RM (6 snatches, 3 from each position)
2 @ 80% 1RM
1 @ 85+% 1RM (3 snatches, 1 from each position)
Score your heaviest
Metcon:
6 Rounds
Min 1 50 Double Unders
Min 2 5 Muscle Ups – Scale to Burpee Pull Ups
Min 3 15 Box Jump Over RX+ 20
Min 4 Rest RX+ 15 Cal
Score the rounds you complete all the work.
If you don’t finish an exercise in under a min, keep going past the minute and skip the next exercise
24 is perfect whether you’re resting or getting Cals min 4
Friday
Bench Press 4×8 – 1st week of New Strength Cycle
Metcon:
Open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#
