Monday
Strength:
6 sets of High Hang + Hang + Snatch
WOD:
AMRAP 7 mins
10 Power Cleans
20 Pushups w/HR

Tuesday
Strength:
Movement review: Banded Pullups
Perform 3 sets of 10. If simple, perform with 2 sec pause at the top of each rep with smallest band. Rest as needed.
then Pullup ladder
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily move to:)
10 Banded Chinups (if performed easily move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
WOD:
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

Wednesday
Strength:
Back Squat:
In 12 mins find 3 rep max
then 80% x 4 x 8
WOD:
Weakness Wednesday
18 min EMOTM of two of personally chosen projects:
Coaches have a list of available options

Thursday
Strength:
EMOTM
Practice and review: Ring dips & T2B
Even: T2b
Odd: Ring dips
WOD:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Friday
Strength:
Warmup rope climbs
WOD:
“Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Saturday
Strength:
Push Press 6×6
Partner WOD:
Partners alternate full rounds
15 Air Squats
10 Pushups
5 Pullups
10-9-8-7-6-5-4-3-2-1
Squats cleans

Sunday
Strength:
5 x 300 meters with 75 seconds rest between sets
WOD:
AMRAP 11mins
10 HSPU
20 Cal row
30 Pistols (15R/15L)