Monday
Strength / Skill
Snatch
Complete 7 sets of the following complex
Snatch deadlift + power snatch + snatch
WOD - 10 - 9 - ... - 2 - 1
Chest to bar pull-ups
Deadlifts
L1:155/105
L2: 225/155
L3: 275/185
14 minute time cap
Tuesday
Strength / Skill
Back Squat
6 x 2
Final back squats before next week's 1-RM retest
WOD - 7 minute AMRAP
7 hand stand push-ups
13 wall balls
3 minute rest
5 minute AMRAP
5 hand stand push-ups
9 wall balls
Wednesday
Strength / Skill
Double unders
Double unders skill instruction
Note: We are practicing this still today as you will see it in the actual WOD on Friday. Skill work, then implementation.
10 minute alternating EMOM
1) max double unders
2) 12 db lateral raises
WOD - 5 rounds for time:
300m row
20 db snatches
10 box jumps (30"/24")
L1: 35/25
L2: 50/35
L3: 70/50
20 minute time cap
Thursday
WOD - Every 6:00 for 36 minutes:
400m run
10 thrusters
10 toes to bar
L1: 85/55
L2: 115/75
L3: 135/95
Friday
Strength / Skill
18 minute alternating EMOM
1) 4 overhead squats
2) 12 db bent over rows
3) rest
WOD - 12 minute AMRAP
14 double db lunges
16 double db floor press
42 double unders
L1: 35/25
L2: 50/35
L3: 70/50