Monday
1. 4 x 10 Toes to Bar Work on your technique and Shoulder Mobility in between sets
2. 2 x 15 Big Ass Box or Tire Jumps 1 Minute Rest Between Sets
3. Max Unbroken Wall Balls
Strength
Back squat 10,8,6,6,6,6,6 60,65,70,75,80%…. Level 1,2
Rest 2-3 min
Power Development
Hang Power Snatch 5×3 Above the knee
Rest 2 min
Elite Only 3 x Snatch pulls 1+1 rest 15 secs between reps Rest 90 secs between double
3 Rounds for Time
5 power cleans 205/155 Level 2 185/135 Level 3 155/115
10 front squats
15 burpees
200 m run
X. 15 Strict Pull Ups x 3 Rest 3 to 5 Minutes Between Sets
Y. 500 Meter Row x 2 Rest 3 Minutes between Row
Z. Indian Club Mobility
Tuesday
1. 2 x 30 Kettlebell Swings 2.0/1.5 Rest 90 Seconds between sets
2. 2 x 15 Handstand Push Ups Rest 90 Seconds between sets
3. 12 min to complete
60 du unbroken
30 sec L-sit
5 bar muscle ups
Power Development
5 x 3 Push or Split Jerk
Rest 2 min
WOD
Every Minute on The Minute 20 min
Even 5 Shoulder to Overhead Level 1 155/115 Level 2 135/105 Level 3 115/95
Odd 7 kb swings 2.0/1.5
X. GHD Sit Ups 3×20 Rest 45 Seconds between sets
Y. 3 x 8 Windmills with Kettlebell L/R
Z. Rolling Ropes Matador and Sideways Roll Skillwork