Thursday’s WOD

Warm-up:

3 Sets:
10 Snatch Grip Press, light weight, controlled eccentric
10 Snatch Grip Split Stance Romanian Deadlifts/side, light weight, controlled eccentric
10 Front Squats, light weight, controlled eccentric
10 Press from Split, light weight, controlled eccentric

Strength 1:

Snatch 8×1

Notes
Athletes with an established 1RM snatch should start at 80%.

TIMECAP: 20:00

Strength 2:

Clean + Front Squat + Jerk 8×1

Notes
Athletes with an established 1RM clean & jerk should start at 80%.

TIMECAP: 20:00

Extra Work – Every 6 Minutes x 4 Rounds:

2 Power Snatch + 2 Hang Squat Clean + 2 Power Clean & Jerk, 185#/125#
20/15 Calories Assault Bike OR Row
2 Power Snatch + 2 Hang Squat Clean + 2 Power Clean & Jerk, 185#/125#

Wednesday’s WOD

Warm-up:

10 Minutes:
50′ Single Arm Walking Lunge, change arms @ 25′
10 Windshield Wipers (Left + Right = 1 Rep)
20 Superman Extensions w/Pause @ Top

Gymnastics:

5 Rounds For Quality:
L-Hold to 0:05 from failure
8/6 Strict Chin-Ups
32′ Handstand Walk OR 16 Shoulder Taps

WOD:

5 Rounds For Time:

12 Thrusters, 95#/65#
9 Handstand Pushups

TIMECAP: 10:00

Extra Work: Run 90 Minutes @ 60%

Tuesday’s WOD

Warm-up:

3 Sets:
10 Single Arm Push Press/side, moderate weight, control eccentric
10 Goblet Squats
200m Jog

Strength: 

Back Squat 3RM

WOD:

For Time:
15-12-9-6-3 Push Press, 165#/110#
Alternate With
5-4-3-2-1 Rope Climb, 15′ Ascent

TIMECAP: 20:00

Extra Work – EMOM 18, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions