THURSDAY
“Full Throttle”

Take 15 Mins to build to a heavy Squat Clean then,...

10 Min EMOM: 2 Squat Cleans at 85-90% of today’s heaviest lift

WOD
3 Rounds:(All out effort!!)
7 Burpee over Box Jumps 24/20
12 Pull-ups FB: 2 Rope Climbs

WEDNESDAY
“FitBit”
 
3 Position Snatch (high hang/above the knee/2” from floor)
This is technique focused; start with blank bar; build over the course of 20 mins

WOD
50 DB Shoulder-2-OH 35/25 FB: 40+/30+
50 Box Jumps 24/20”
800m Run
50 DB Lunges (any position with DB) (same weight)
50 Pushups
800m Run

TUESDAY
“Feets’ of Strength”

Strength
Not for Time; Rest as Needed between sets/exercises;start at any station
Accumulate 2 mins in L-sit (parallettes) or L hang (bar) in as few sets as possible
Accumulate 50 GHD Hip Extensions (hips are free from pads) in as few sets as possible
(Scale to 50 Supermans)
Accumulate 30 strict pull-ups in as few sets as possible

WOD
27-21-15-9
Front Squat 115/75 FB: 135/95
Toes-2-Bar
Burpees

MONDAY
“Barbell, Interrupted”

Strength
Front Squat 5-5-3-3-1-1 (Build through each set starting at 70% of 1RM)

WOD
15 Min AMRAP*
*Every 3 mins, starting at 0:00, 200m Run (5 total runs)*
10 Blank Bar Thrusters 44/33
20 KB Swings 53/35
30 Double Unders

Note: If the run is taking longer than 1 minute to complete, shorten the run to the end of the glass studio.

FRIDAY
“That’s an (AM)’Wrap’”

Strength
Deadlift 3 x 10 (work up to as heavy as you can touch and go for 10 reps)

WOD
20 Min AMRAP
25 Lunges
20 Deadlifts 155/105
15 Burpees
10 HSPU (Scale to 10 strict DB Press)