Monday
Strength:
Warmup and review bottom position of Snatch
then
6 sets of Squat Snatch + Hang Squat Snatch + High Hang Squat Snatch
WOD:
50 KB Taters
25 Push Jerks 155/105
50 KB taters

Tuesday
Strength:
Movement review: Strict Chinups (Palms facing you)
Perform 3 sets of 10. If simple, perform with 2 sec pause at the top of each rep. Rest as needed.
then complete the following 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:
Slate Day
2 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

Wednesday
Strength Day:
A) In 12 mins find a heavy 3 rep max Back Squat
B) Then take 67.5% and perform 4 sets of 12 reps
4 sets of:
C1) 8 Barbell hip bridges
C2) 10 Stiff leg KB Deadlifts
D) Class Sled Pushes

Thursday
Strength:
EMOTM 10 mins
Even: Knees to Elbow
Odd: Box Dips
WOD:
AMRAP 12 mins
5 HSPU
25’ Front rack walking lunges 95/65

Friday
Strength:
2 Power Clean + Push Jerk
WOD:
For time:
6-9-12-9-6
Burpees over the bar
Front squats (185/135)
Chest-to-bar pull-ups

Saturday
Strength:
Push Press 7×4
Partner WOD:
800m Run (together)
80 SB sit ups
60 Partner push ups
40 Power cleans (185/135) alt reps
20 Syncro Pull-up + TTB

Sunday
Strength:
5 x 300 meters with 60 seconds rest between sets
WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters (40/30)
Rest 30 seconds