Monday
2 Position Clean 10 x 1+1 @ 50% to 80%
Strength
Front Squat 5 x 2,4,6 @85 to 95% of 1Rm for Level 1
Gymnastics Pull Overs and Skin the Cat Skillwork
619 San Diego Personal Training 619 WOD
8 Minute AMRAP
2 Thrusters 115/75
2 Chest to Bar Pull Ups
4 Thrusters
4 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
8 Thrusters
8 Chest to Bar Pull Ups
10 Thrusters
10 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
14 Thrusters
14 Chest to Bar Pull Ups
16 Thrusters
16 Chest to Bar Pull Ups
18 Thrusters
18 Chest to Bar Pull Ups
20 Thrusters
20 Chest to Bar Pull Ups
Tuesday
Power Development
Split Jerk 12 x 1 @ 65 to 85% of 1RM
Strength
Bench Press 5 x 4 @ 82.5 to 92.5%
Gymnastics Bar Kipping and Bar Muscle Ups Skillwork
10 Minute AMRAP
10 Kettlebell Snatches 1.5/1.0
10 Wall Balls
10 Hand 2 Hand Kettlebell Swings
Wednesday
Windmill Skillwork
Back Squats 5 x 3,6,9 4 Minute Rest Intervals
2 Minute Rest Intervals
T Bar Row 3 x 8
Pendlay Row 3 x 8
Barbell Row 3 x 8
Romanian Deadlifts 3 x 8
619 San Diego Personal Training 619 WOD
10 Rounds
15 Double Unders
15 Sit Ups
