Monday’s WOD

Warm-up:

3 Sets
5 Muscle Snatch (Empty Bar)
Row 15 Strokes (5 Legs Only, 5 Legs + Arms, 5 Full Strokes)
5 Power Snatch (Empty Bar)
5 Push Press (Empty Bar)
5 Snatch (Empty Bar)
15 Hollow Rocks

Strength: 

Every 90 seconds for 10 sets:
2 Snatches

WOD:

5 Rounds for Total Reps:

1:00 Shoulder-to-Overhead, 185#/125#
:30 Rest
1:00 Row for Calories
:30 Rest

Extra Work: Clean + Front Squat + Jerk, 1-1-1, 4×1

Notes
Build over the first three sets to a challenging but managable weight. Repeat for the remaining four sets, dropping load if technique starts to fall off.

Friday’s WOD

Warm-up:

EMOM 8, alternating:
a) 50′ High Knees + 50′ Buttkickers
b) 5 Pushups + 10 Mountain Climbers

Notes
Mountain Climbers: Left + Right = 1

3-2-1 Romanian Deadlift w/pause below knees
3-2-1 Clean from Hip
3-2-1 Clean from Below Knee

Strength: 

Pause Clean 1RM

WOD:

30-20-10 For Time:
Wall Ball, 20#/14# to 10′
Burpee

TIMECAP: 9:00

Extra Work: Pause Snatch 1RM

Notes
Pause directly below knee for two seconds, then finish the lift without allowing the bar to drift downward from that position.

Thursday’s WOD

Warm-up:

Jog 400m

5-3-1 Snatch Grip Romanian Deadlift w/pause below knees
5-3-1 Power Snatch from Hip
5-3-1 Snatch Grip Push Press
5-3-1 Power Snatch from Below Knees

Strength:

Power Snatch 1RM

WOD:

5 Rounds For Time:
15 Hand Stand Pushups
30 Walking Lunges

TIMECAP: 15:00

Extra Work:

Power Clean & Jerk 1RM