Monday
Strength: 6 sets of the following complex: 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Floating Power Snatch
WOD:
8 min AMRAP
10 Alternating Dumbbell Snatches, 50/35 lbs
30 Double Unders
Tuesday
Strength: Bench Press 3-3-3-3-3-3
WOD:
21-15-9 reps, for time of:
Wall Ball, 20/14 lbs
Chest-to-bar Pull-up
Wednesday
Focus: Each for time:
Run: 4x 400 m
Rest 2 mins between efforts.
WOD:
5 rounds for time of:
3 Wall Walks
15 AbMat Sit-ups
Run, 200 m
Thursday
Strength: Back Rack Barbell Lunge 10-10-10-10-10
WOD: 10 min AMRAP
20 Box Step-ups, 24/20 in
10 Ring Push-ups
Friday
WOD:
For time:
Row, 1500/1200 m
For time:
30 Clean & Jerks, 155/105 lbs
For time:
70/50 Echo Bike Calories
You have 10min for each section. Rest remaining time then start the next section on the 10 min mark.
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