Category

              Strength: Clean and Jerk: 12 minutes to a max for the day Work: 3 Minute Intervals: Min-0: 400m Run Min-3: 400m Run Min-6: 400m Run Min-9: WOD-A: 21-15-9 Hang-Power-Clean 30-20-10  Wall-Ball 50-50-50 Double-Under M=135/20 W=95/14 Access

                      Strength: Front-Squat, 5×3 ( Heavy 90% or Greater) Pull-Ups, 5-5-5-5-5 20 Rep Back Squat  ( make-up) 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat

                  Strength: Split-Jerk, 3-3-3-3-3 WOD: 3 Rounds for Time 400m Run 15 Push Jerks 135/95# (If you break on the push jerks, run 200m) Accessory: 4x 10 Set-ups Kettlebell

              Strength: 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work: For Time 800m Run 100 Squats 100 H2H Swings 24/16kg 100 T2b 800m Run Accessory: 4x 10 Plank Reach

                Strength: Power-Clean, 1-1-1-1-1-1-1  (Heavy) Immediately followed by Max Effort Dips  (Advanced athletes use rings) Work: AMRAP 15 10 Burpee Box Jump Overs 24/20″ 40′ Lunge 30 Abmat Sit-Ups 40′ Lunge

              Strength: ( make -up ) 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work 5 Rounds: AMRAP 2:00 5 Thrusters 135/95 20 Mountain Climbers Rest 1:00 Accessory: 3x

              Strength: Overhead Squat   ( skill work ) Work 1) Snatch: 20 minutes to a max for the day 2) Clean and Jerk: 20 minutes to a max for the day B 3) Front squat: 20 minutes to a max single for the day

                  Strength  Clean Pull 85% ( of Clean ) x5x4  Work: 20 minute AMRAP: run 400 meters farmer’s handle carry 100 meters @  HAF Accessory: 4x 10 Set-ups Kettlebell

              Strength: 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work: For time complete: 800m Run 20 Squats 600m Run 30 Squats 400m Run 40 Squats 200m Run 50 Squats Ac

            Strength: Hang Power Clean 5×3  Heavy but Manageable   5x 3 (Push Press + 3 Push Jerks) Heavy but Manageable Work: AMRAP 12 minutes 15 Wallball (20/14) – 10′ Target 10 T2B 5 SDHP (135/95) Accessory: 3x 10 Toes to Bar .