AM WOD
Deadlift 5/50% 5/55% 5/60% 5/65% 5/70%
Muscle Clean + Push Press 8+2/45% 8+2/50% 8+2/55%
Hang Power Clean + Jerk 5×1+2//+1-5kg > then last week
PM WOD
Revers Grip Bent Over Row 10/60% 10/65% 10/70%
Weighted Dips 5-7×1/+1-5kg > then last week
Turkish Sit Ups 3×6ea/+1-5kg > then last week
Reverse Hyper Extension 3×10/AHAP
Rest
Shoulder Press 3×5/1-5kg > than last week
DeadLift 1×5/1-5kg > than last week
Five rounds for Time of:
Body Weight Front Squat, 5 reps
Handstand walk 20 yards
AM WOD
Bench Press 10/65% 10/70% 10/75%
Back Squat 6×2/50% on the minute
PM WOD
Clean 5-7×3/+1-5kg > then last week
Rack Jerk 3-5×1/+1-5kg > then last week
Weighted Pull Ups 5-7×1/+1-5kg > then last week
Back Squat 12×2/50% w/ Tempo 4.2.Explode
*30-45sec Rest between sets
3 Rounds
12 Reverse Hyper Extensions (4-2-2 Tempo)
AHAP Sled Walk 40yrds
AHAP Sled Push 40yrds
12 Knees to Elbow
Bench Press 5/ 5/ 3×5/1-5kg > then last week
Bent Over Row 5/ 5/ 3×5/1-5kg > then last week
Rest
15-20min Flexibility
(Ice Bath, Hot Shower, Stretch!)
Power Clean 3x(5×1)/85% every 10sec w/ 1min Rest
Bent Over Row 3×5/1-5kg > then last week
2 Rounds
1,000m Row AFAP
AM WOD
Muscle Snatch 8/45% 8/50% 8/55%
Power Snatch (Mid-Thigh from the Blocks) 5×1/+1-5kg > then last week
PM WOD
Bent Over Row 10/65% 10/70% 10/75%
Chin Ups 4×10/
L-Hold 3×30sec
