Monday
BS/FS/OHS/DL/BP
WOD
17 Min AMRAP
40 Burpees
30 Thrusters 45/35
30 Burpees
30 Thrusters 95/65
20 Burpees
30 Thrusters 135/95
10 Burpees
30 Thrusters 185/135
Tuesday
20 Min increase weight.
2 hang cleans (just above knee) + 1 Jerk
WOD
For time
Row 300 meters
30 Hang squat cleans 75/55
30 10 meter shuttle runs
30 Hang squat cleans 75/55
Wednesday
BS/FS/OHS/DL/BP
WOD
14 min AMRAP
3 BBO (Burpee box overs 24/20)
15 DU
6 BBO
15 DU
9 BBO
15 DU
keep adding reps by 3 to BBO.
*For work out to be RXd DU have to be unbroken.
Thursday
20 Min 3 positional snatch
Hi-Hang (shoulders even or slightly behind bar, bar in contact with pelvis)
Hang (just above knee)
Low hang (2″ from floor)
WOD
21-15-9
DL 225/115
Pull-ups
Friday
14.5
Saturday
WOD
For time
20 Unbroken pull-ups
Row 500 meters
20 Unbroken pull-ups
Row 500 meters
20 Unbroken pull-ups
*If you cant do 20 unbroken pull-ups. SUB-20 pull ups and run 400 meters.
