February 05 - 11

​Monday:

Snatches:
5 mins to hit technical max
3 position snatch (Power) - mid quad, below knee, floating off the floor
Rest 3mins
5 mins to hit technical max
Full Snatch From The Ground

WOD:

EMOM 15min
1. Max DB Thruster 40sec (you choose load)
2. 50 Double Unders
3. Rest

Tuesday:

EMOM 12min
1. Hang Power Clean + Hang Squat Clean start at 70% and build to heavy
2. 3-5 Strict (Weighted/Assisted) Chin-ups
3. Rest

WOD:
Rx
EMOM 15min
1. 40sec max TTB
2. 15 KB Swings 24/16kg
3. 40sec Max Double Unders

Rx+
AMRAP 15min
14 TTB
14 DB Snatch 20/15kg
50 Double Unders

Wednesday:

Back Squats
In 20minutes build to Heavy Set of 6 Reps
Then: 2x6@90% of above

WOD:
On the 5min for 20min (4 rounds)
60sec Max reps Clean and Jerks 40/30kg
20 Wall Balls 20/14lbs
200m Run
* Must get the 20 Wall Balls and 200m Run completed each round. Score is total Clean and Jerks. Bonus points for finishing the 200m run as soon as possible in the 5min.

Thursday:

Deadlift
In 20minutes build to Heavy Set of 6 Reps
Then: 2x6@90% of above

WOD:
For time:
600m Run
60 Plate OH Lunges 10kg
50 Box Jumps
40 Burpees
30 CTB Pull-ups
20 HSPU or Push-ups

Friday:

Strength Circuit
Every 4 min, for 20min complete:
3 Tempo KB Front Squats 5551 @ moderate 50-60% 1RM FS
6 SA DB Strict Press each arm @ heavy
9 Ring Rows with 2sec pause at the top

WOD:
3min Power Cleans 80/50kg
3min Rest
3min Burpee Box Jumps
3min Rest
3min Farmers Carry with as few as possible breaks 32/24kg
3min Rest

Saturday:

TnG Push Jerk 12mins
work up to 3x5@approx 60-70%

WOD:
2 rounds (36min)
3min Max Reps Shoulder to Overhead 80/50kg
3min Rest
3min Row for Distance
3min Rest
3min to complete 600m Run for time (its OK if you go over, or can scale to 400m)
3min Rest

Sunday:

With a running clock
AMRAP 5min
10 Burpess
10 Thruster 45/30

Rest 3min

AMRAP 5min
35 D/U
10 OHS 45/30

Rest 3min

AMRAP 5min
3-6-9-12-15-18
Clean & Jerk 60/45
Toes to Bar

Rest 8mins

AMRAP 5min
10 Burpess
10 Thruster 45/30

Rest 3min

AMRAP 5min
35 D/U
10 OHS 45/30

Rest 3min
​
AMRAP 5min
3-6-9-12-15-18
Clean & Jerk 60/45
Toes to Bar

The Idea of this WOD is to keep a consistent number during both cycles.