Monday
Strength
3 Position Snatch
Every other minute x 7 sets
WOD
Nancy
5 Rounds
400m Run
15 OHS 95/65

Tuesday
Strength
Jerk
7×1 at or above 85%
WOD
15 Minute AMRAP
6 Box Jumps 30/24
12 Hang Power Cleans 95/65
18 Sit Ups

Wednesday
Strength
Back Squat
4×8 @ 70%
WOD
Five rounds for time of:
5 Shoulder to Overhead 135/95
10 Toes to Bar
20 Double-Unders

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.
Weightlifting Class
12:00 & 5:00 pm

Friday
Strength
Deadlift
5×5 @ 75%
WOD
10 Minute AMRAP
5 Ring Dips
7 Thrusters 115/80
9 Pull Ups

Saturday
WOD
Complete with a partner (one person working at a time)
100 Power snatches 95/65
200 Push ups
300 Air Squats
800m Farmers Carry

Sunday
Strength
Front Squat
EMOM x 7
2 Reps @85-90%
WOD
1000m Row
Then
5 Rounds
10 Burpee Box Jump Overs 24/20
15 KB Swings
Then
1000m Row