TUESDAY
“Line Item”

Technique
Split Jerk Foot Work and Light Weight Practice
If you are new to the split jerk stance, work up to no greater than 50% of 1RM
If you are proficient at the split jerk, build through 8 sets of doubles (from rack)

WOD
10 Clean & Jerks
20 Plate Burpees
30 OH Plate Lunges 45/25
400m Run
50 Box Jumps 24/20 FB: 30/24
400m Run
30 OH Plate Lunges
20 Plate Burpees
10 Clean & Jerks

MONDAY
“Perpetual Motion”

Strength
Back Squat 4 x 5 @ 70-75% (all sets)

WOD
14 Min AMRAP
9* Unbroken Toes-2-Bar FB: 4* Unbroken Bar MU
12 Pushups
15* Unbroken Wall Balls 20/14 FB: 30/20

** If any set of T2B or WB is broken up, athlete must perform 5 burpees before finishing the set.

Unbroken T2B means no dropping or supporting oneself in rig with feet. Unbroken Wall Balls means athlete or ball must be continuous motion.

FRIDAY
“Systems of Equation”

Strength
Front Squat w 2 sec hold in bottom (6 x 3 reps starting at 50%)

WOD
15-12-9-6-3
Hang Power Clean + Push Press
Burpees
Ring Dips (Girls: 10-8-6-4-2) FB: Ring MUs 5-4-3-2-1

THURSDAY

Stability Strength
2 Rounds:
20-60” L-hang from Pull-up Bar
Double KB OH Hold 60”
6 TGU (athlete’s choice on object/weight)

WOD    
15 Min AMRAP
5 S2OH 115/75 FB: 135/95
10 Toes-2-Bar
15 Air Squats
200m Run
10 S2OH
15 Toes-2-Bar
20 Air Squats
200m Run
15...
20...
25...
200m Run...
Keep adding 5 reps to each movement each round

WEDNESDAY
“All the ‘Bells’ and Whistles”

Skill
Handstands & HSPU
Option 1: Work with coach to kick into HS against wall and practice weight shifting
Option 2: Work on hand balancing and beginner HS Walking
Option 3: Work on Headstands and learning to lower to headstand from handstand
Option 4: 10 Min EMOM: 3-6 Kipping HSPU or 1-4 strict HSPU or 1-4 deficit HSPU

WOD
10 Ring Dips
15 Renegade Rows 35/25 FB: 40/30
20 DB G2OH (same load)
25 KB Swings 53/35 FB: 70/53
30 DB Squat Cleans (same load)
25 KB Swings
20 DB G2OH
15 Renegade Rows
10 Ring Dips