Thursday

Minute 0-6:

(A)  Power Clean: work to a heavy single in 6 min

(B) min 7-10 -Power Clean: amrap in 3 min @80% of “A”

(C) - On a 6:00 timer:

Run 800m

AMRAP in remaining time:

15 Wall Balls 9/6kg 10/9ft

10 Push-Ups (HR)

RECOVER 3min

On a 6:00 timer:

150 Double Unders

AMRAP in remaining time:

20 KB Swings 24/16kg

10 sit-ups

RECOVER 3min

AMRAP “”Grinders”" in 3 min.

1 Pull Up + 1 TTB = 1 Grinder

Wednesday

Prep Group see rear board

(A) Snatch + Pistol Work
Build to a ME Power Snatch + Full Snatch within 20min
*Practice Pistols/Progression in between sets

(B) Descending Ladder (See *NOTE)
-15, 12, 9, 6, 3 Thrusters 55/40-M30
-15,12,9,6,3 Box Jumps 24/20
*NOTE: At the 3min mark, complete a 400m run

Tuesday

(A) - Deadlift 1rm

(B) - 3 Rnds
25 Double Unders
25 KB Swings (Heavy)
12 Pull Ups

**Aim for Unbroken

Monday

(A) - Back Squat 1rm

(B) - This WOD has two 7min blocks structured in it. Still perform both the "3 rounders" as fast as possible.

3 Rnds (min 0-7)
10 x Front Squat 50/35kg
3 Muscle Up***
THEN
3 Rnds (min 7-14)
15 Push Press 40/25kg
15 TTB
***NOTE: See Coach for scaling options

THEN @ min 15
Run 400m

Thruster 5-3-1

(A) - Thruster 5-3-1+

(B) - 3 Rnds
7 Power Snatch 60/40kg
7 OHS
7 KTE

RECOVER 5min

10 Rounds/Every 60 sec
5 Burpee + 1/2 Gasser