Monday
Strength
High Hang Snatch
(position 1)
3 Reps every 90 seconds x 8
WOD
8 Minute AMRAP
4 Deadlift 275/185
6 HSPU

Tuesday
Strength
Jerk
7×1 85+%
(increasing)
WOD
FOR TIME:
60 Cal Row
50 Wall Balls
40 Box Jump Overs
30 T2B
20 Burpees
10 Power Cleans 185/125
16 minute CAP

Wednesday
Strength
Back Squat
EMOM x 7
1 Rep @90%
WOD
Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Bench Press
6×3 @80-85%
WOD
Lurong Challenge
WOD 5
2 Squat Clean & Jerks 165/115
1 MU
4 C&J
2 MU
6 C&J
3 MU
8 C&J
4 MU
10 C&J
5 MU

Saturday
WOD
Partner WOD
Alternating rounds
AMRAP 30
30 Double unders
10 Wall balls
1 Rope Climb (legless if you can)

Sunday
Strength
Front Squats
EMOM x 7
2 Reps at 85-90%
WOD
1000m Row
75 KB swings 24/16kg
800m run