A1) BS: 4 sets of 4 at one weight, no rest
A2) 30 sec weighted plank x 4 sets, rest 60 sec
WOD
5 Rounds:
6 Hang Power Clean (135/95)
100m sprint (50m down and back)
rest 1:1
Hang Clean+FS: 5 sets of 2+2, ascend in weight each set as able
WOD
12 min AMRAP:
300m row
10 push press (115/75)
A1) 5,4,3,2,1 Hard Pullups, Strict, rest 45 sec
A2) 5×6 ring dips, weighted as able, rest 45 sec
WOD
5 Rounds:
10 Thrusters (95/65)
6 burpee over bar
10 Abmat situps
A1) FS: 5,5,3,3,1 rest 30 sec
A2) Strict Chinups unweighted: 5×6-8
WOD
50 DU
30 Pullups, 50 DU
40 HR Pushups
50 DU
50 Air Squats
Rest Day: Practice an olympic lift to perfection
Makeup WOD
or
do the following:
AMRAP in 15 min:
800m run
20 HR Pushups
15 GHD Situps
Push Press: 4 sets of 3, at one weight, rest 30 sec; 30 sec hollow rock hold, rest 90 sec
WOD
10 min AMRAP:
7 burpee box Jumps (24/20)
100ft farmer carry
8 alt KB Snatch with one KB from farmer carry
Hang Snatch: 5 sets of 3, ascend in weight each set
WOD
3 Rounds: 400m run, 10 TTB, 15 KB Swings
Part 1
8 min EMOM:
odd min: 5 tall box jumps
even min: 30 sec weighted plank
Part 2
Re-Test Fran
