Monday
Strength:
14 mins to Hang Snatch + 2 OHS
WOD:
“Griff”

Tuesday
Strength:
25 mins to test for 1RM Deadlift
WOD:
For Time:
30-20-10
Cal. Row
Strict Press (135/95)

Wednesday
Strength:
Every 2 mins for 12 mins
HSPU negatives
or
Strict HSPU
WOD:
“The Chief”

Thursday
Strength:
Front Squats
4×8
WOD:
100 V-ups
80 Slamballs
Every 2 mins stop and complete 1 lap farmers carry

Friday
Sprints
6 rounds
200m Run + 12 Box Jumps
WOD:
Friday Night Lights Workout!

Saturday
Strength:
7 sets of 3 weighted strict chin ups
10 hollow rocks in between sets
Partner WOD:
40 Front Squats (115/85)
30 Burpee Box Jump Overs (24/20)
30 Front Squats (135/95)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (155/105)
30 Burpee Box Jump Overs (24/20)
Break up however you’d like

Sunday
Strength:
In 17 mins work up to a heavy 4R/4L lateral front rack step up
*complete at least 6 attempts with weight*
WOD:
For Time:
12 min Amrap
12 Power Snatch (95/65)
24 Wall Balls (20/14)