1.30.17 - 2.4.17

Monday     

EMOM 12 min

Min 1 5 OHS

Min 2 10 Box Overs

 

Work to heaviest complex

3 FS+ 1 Jerk

Tuesday

EMOM 12 min

Min 1 3 DL @75%

Min 2 6 C2B

Min 3 9 WB heavy as possible

Work to heaviest 2 Pause Cleans+1 High Hang Clean

Pause 2 sec at knee, high hang through hip and drop under

Wed

EMOM 15 min

Min 1 12 Cals Bike

Min 2 8 Slam balls 50/30

Min 3 4 MU 1 STRICT+3 KIPPING IF POSSIBLE


Thursday

EMOM 8 min

Min 1 10 power snatch 75/55

Min 2 10 Bar facing burpees

Work to heaviest complex

2 Pause Snatch+1 high Hang snatch

Friday

EMOM 15 min 30 sec on/30 sec off

Min 1 BS @ BW

Min 2 Split Lunges Explosive

Min 3 T2B

3 rds

6 min on/2 min rest

AMRAP

:30 sec D Ball Hold 100/75/50

20 GHD

:30 sec D Ball Hold

20 Back Ext

Saturday

E5min for 15 min:

15 Snatch 95/65

15 Cal Row

Rest 5 min

E5min for 15 min

15 Clean and jerk 135/95

15 Cal Row