Monday: WOD: 5 sets of: 200 M Run 15 Pull Ups; 30 Push Ups; 45 Air Squats 200 M Run rest 3 min between sets each set for time
Tuesday: WOD: 12 min: 3×3 Squat Snatch (6 min-70% of single heavy 3×3 OHS (6 min- 70-80% of single heavy squat snatch) rest 2 min then: 100 Double Unders 25 Situps 15 KBS 3 Sets- each for time
Wednesday: WOD: 12 Min: 3×3 Squat Cleans (6 min-65-75% of single heavy) 3×3 Clean Grip DL (6 min- 90 % of heavy single clean) rest 2 min then: 3-6-9-12-15 and so on Deadlifts 50-100-150-200-250 and so on of: Run for total reps
Thursday: WOD: 300/250 M Row 20 Push Ups 6 Front Squats 5R4T
Friday: WOD: 10 Min- Split Jerk Practice- (stay light work technique) rest 2 min then: TEAMS OF 2 100 Synchronized TTB each time a person breaks- complete 50′ OH Walking Lunge for time
Saturday: WOD: Teams of 2 10/8 Calorie Bike (same time) 8/6 Rope Climbs (15′) 10/8 Calorie Bike (same time) 5 Sets – rest 1:1
