FRIDAY
“Short Stack”

Snatch Grip Behind the Neck Press
5 x 3 (work up to a heavy triple)

WOD
7 Rounds:
3 Hang Power Cleans or Hang Power Snatch 125/85 FB: 155/105
5 Front Squats or OHS
7 Knees-2-Elbow
9 KB Swings 53/35 FB: 70/53

THURSDAY
“3-2-1 Countdown”

Skill
Handstand Holds and Walking (15 Mins)

WOD
3 Rounds:
10 Alternating DB Snatch 35+/25+ FB: DB Full Snatch
10 Burpees
2 Rounds
20 Wall Balls 20/14 FB: 30/20
20 Med Ball Sit-ups
1 Round
400m Run
100 Double Unders

WEDNESDAY
“Triple Crown”

Stability Strength
Accumulate 1 min in each position for 2 sets (Rest as needed b/t exercises)
Double KB Front Rack (AHAP)
Double DB OH (AHAP)
Dead hang from Pull-up Bar

WOD
18-15-12-9-6-3
Push Press 115/75 FB: 135/95
Front Racked Barbell Lunges
Box Jump Overs 24/20

TUESDAY
“Cindy, Interrupted”

Strength
12 Mins to work up to a heavy Squat Clean

WOD
20 Min AMR *E2MOM: 1 Squat Clean*
5 Pull-ups
10 Push-ups
15 Squats
(Pick up rounds of “Cindy” where you left off)

MONDAY
“View From the Top”

Strength
Back Squat 3 x 8 reps (starting @ 65-75% adding 5-10lbs/set)

WOD
5 Rope Climbs (Scale to 15 Chinups)
15 Burpees
200m Run
4 Rope Climbs (Scale to 12 Chinups)
15 Burpees
200m Run
3 Rope Climbs (Scale to 9 Chinups)
15 Burpees
200m Run
2 Rope Climbs (Scale to 6 Chinups)
15 Burpees
200m Run
1 Rope Climb (Scale to 3 Chinups)
15 Burpees
200m Run