FRIDAY
“Bundles of Joy”

Strength
Bent Over Rows http://catalystathletics.com/exercise/171/Bent-Row/
2 Warm Up Sets of 6 reps, then 4 working sets of 6 reps

WOD
5 Min AMRAP:
800m Run
Then,
12 DB Snatch 35/25 FB: heavier
8 DB Front Squats (same load)

2 min rest

3 Min AMRAP:
30 Box Jump Overs 24/20
Then,
12 Push-ups FB: Clapping Push-ups
8 KB Swings 53/35 FB: 70/53

2 min rest

1 Min AMRAP:
Max Cals on any Machine "Ladies Pick First"

THURSDAY
“Lift Off”

Skill
Handstand work 15 Mins
Kicking in HS against wall or out in floor
Static holds against wall or out in floor
Weight Shifting against wall or out in floor
1 Arm HS Holds against wall
HS Walking (all four directions)

20 Min E2MOM (10 sets every 2 mins)
4 Power or Full Snatches with option to build
8 Burpees over Bar

WEDNESDAY

Strength
OHS 5 x 4 (Athletes still working on mobility: focus on form and depth with light bar)

WOD
30-20-10
OHS 75/55 FB: 95/65
Pull-ups
400m Run each round

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.