Monday
Supplemental Power
Every Minute on The Minute x 10 add weight every round
Min 1: 7 Touch and Go Snatches
Min 2: 6 Touch and Go Snatches
Min 3: 5 Touch and Go Snatches
Min 4: 4 Touch and Go Snatches
Min 5: 3 Touch and Go Snatches
Min 6: 2 Touch and Go Snatches
Min 7-8-9 & 10: 1 Squat Snatch
Close Grip Bench Press
5 x 10
Pendlay Row
5 x 10
Every 3 Minutes
Weighted or Strict Dips
5 x 12
Weighted or Strict Pull Ups
5 x 12
Every 3 Minutes
Workout of The Day
2 Rounds
10 Thrusters 135/95 115/85 95/65
15 Chest to Bar Pull Ups
2 Rounds
10 Shoulder to Overhead
15 Toes to Bar
then
2 Rounds
10 Clean and Jerk
15 Burpees Pull Ups
Supplemental Endurance
10 x 200 Meter Run :40 Rest after each Run
