04/11 - 10/11

Monday*

on a running clock

00:00 - 12:00 : EMOM
1st: Max Hang Squat Cleans and Presses (50/35kg)
2nd: Max Strict C2B Pull-ups/Kipping Pull-ups
3rd: Max Ring Dips/Bar Dips
4th: Rest
12:00 - 15:00: Rest
15:00 - 24:00: AMRAP

9 KB Hang Power Cleans - Right Arm (24/16kg)
9 Burpees
9 KB Hang Power Cleans - Left Arm
18 Sit-ups

Tuesday

For time (team of 2)
Share as you wish

42 - 30 - 18 - 30 - 42 Power Cleans from Mats (60/40kg)

10 - 6 - 4 -6 - 10 Rope Climbs
After each round: Team 400m Run

Wednesday

For Time
4 Rounds of “Base”:
30 Double Unders
5 Strict Pull-ups
15 Sit-ups
Then: 1200m Run
3 Rounds of “Base”
Then: 800m Run
2 Rounds of “Base”
Then: 400m Run
1 Round of “Base”

Thursday

Strength

2 Heavy Singles Snatch
Then @80%
1 set of:
1 Snatch Pull
1 Power Snatch
1 Overhead Squat
WOD
For Time
14 Reverse Lunge To Thruster
14 Burpees
10 Reverse Lunge To Thruster
10 Burpees
6 Reverse Lunges To Thruster
6 Burpees
30 Thrusters

Friday*

7 Rounds For Time
14 Kettlebell Swings (24/16kg)
7 D-Ball Cleans
14 Box Jumps

Saturday

Strength
5x5 Bench Press
5x5 Weighted Pull-ups
WOD - For Time
30-20-10-20-30
Push-ups
Toes-to-Rings
Weighted Lunges