Monday
25 min Clean & Jerk Practice
Work up to a heavy single
WOD:
21-15-9
Hang Power Cleans 145/95
KB Swings 70/53
Tuesday
BS/FS/OHS/DL
WOD:
3 rounds for time
15 T2B
18 Thrusters 95/65
Wednesday
25 min Snatch Practice from the blocks (around the knee height, work with groups in your skill level, stack up 45 lb bumpers)
WOD:
15-12-9-6-3
Power Snatch 95/65
Burpees
Thursday
In the hour complete
OHS 3-3-3
Then
Front Squat 3-3-3
Then
Back Squat
3-3-3
Try to increase weight each set.
The second you rack your last set pull a max effort 500 meter row.
Friday
Open WOD 14.3
Saturday
For Time
100 Double Unders
Then
5RFT
10 Front squats 155/105
Run 200 meters
Then
100 Double Unders
Open WOD 14.2 make up after group.
