May 23 – May 28, 2022


Monday: 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

Tuesday: 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 MIN AMRAP: 15 Pull ups
15 Box Jump Overs
in remainder of time- as many wall walks
4 cycles of -3 Min AMRAP- score is number of wall walks

Wednesday: WOD:
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