Monday
Strength:
Warmup and review Deadlift
then
3 sets of 10 (increasing)
WOD:
21-15-9
Push Jerk (135/95)
Box Jump (30/24)
Rest 3 min
21-15-9
OHS (75/55)
Burpee over the bar

Tuesday
Strength:
Warm up and review footwork for Snatch positions then
6 sets of the following complex:
Squat Snatch + Hang Squat Snatch + Hi hang squat snatch
(increasing)
WOD:
3 Rounds for time
35 Wallballs (20/14)
20 T2B
15 Wallballs
2 Wind sprints
Rest 1 min between rounds

Wednesday
Strength:
Pullups
7 mins to review kipping technique *Focus on heels together*
2 sets of 7 “taps” + “pops”
(attempt unbroken)
then
Test Max Effort highest skill pullup
Test Max Effort 2nd highest skill pullup
2 attempts at each
Weakness Wednesday WOD:
14 min EMOTM of your choosing

Thursday
Strength:
In 12 mins work up to HEAVY 2 rep max at 3131 tempo BACK SQUAT
then take 75% and perform 3 sets of 8 reps
WOD:
60 Double-unders
60 Push-ups w/HR
60 Double-unders
60 Cals on rower
60 Double unders
60 Thrusters (75/55)

Friday
Strength:
Test T2B + Dips
2 sets of max effort T2B or best scale
2 sets of max effort ring or box dips
rest 2 mins between attempts
can alternate movements
Hero WOD:
20 min AMRAP
10 Push press (115/85)
10 American KB Swings (53/35)
10 Box jumps (24/20)
“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.”

Saturday
Strength:
16 mins to find heaviest complex:
Power Clean + Hang Squat Clean + Push Jerk
Partner WOD:
5min AMRAPs.
One partner completes the pacer while the other partner does as many reps as possible of the scored movement. Then switch. Repeat for each AMRAP.
1) 200m Run (pacer)
Wall Balls
2) 3 laps Farmer’s carry (pacer)
KB Snatches
3) 20 Box Jumps (pacer)
HSPU
1min rest/transition between AMRAPs

Sunday
Strength:
Work for 18mins to find new 1RM Push Press
WOD:
Tabata – 8 rounds each
Slam balls
Rowing for cals
KB Goblet Squats
Airdyne for cals