Monday
Strength: 3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
WOD:
As many reps as possible in 3 mins of:
Clean & Jerk, 165/115 lbs
Tuesday
WOD:
For time:
Run, 400 m
-- then --
5 rounds of:
2 Rope Climbs
10 Handstand Push-ups
15 Box Jumps, 24/20 in
-- then --
Run, 400 m
Wednesday
Strength: Pause Front Squat 3-3-3-3-3
WOD:
15-12-9 reps, for time of:
Toes-to-bar
Wall Ball, 20/14 lbs
Thruster, 75/55 lbs
Thursday
WOD 1: Row 2000 m
WOD 2: For time: 30 Power Snatches, 80% 1RM
Friday
Strength:
Seated Dumbbell Shoulder Press 5-5-5-5-5, using heaviest weight per set
Weighted Strict Pull-up 3-3-3-3-3, using heaviest weight per set
WOD:
10 min AMRAP
5 Chest-to-bar Pull-ups
10 Push-ups
15 Air Squats
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