May 21 - 27

Monday:
Back Squat
5x70%
5x80%
2x85%
3x90%
1x100%

WOD
Complete as many rounds as possible 9-minutes
12 Dumbbell Alternating Snatch #35/50
8 HSPU or Push Ups
10 Pull-up


Tuesday:
Push Press
Push Jerk
Split Jerk
5+5+5x 5 Sets

WOD
3 Rounds:
800/600 Meter Run or Row
21 Power Cleans (60/40)


Wednesday:
Deadlift 5x3 @7/5RPE
on the 3 mins
Superset with 5 Quality C2B Pull

WOD
Complete 8 rounds starting every 2nd minute
10 Burpee Toes to Bar
15 Med Ball Sit Ups Throw


Thursday:
EMOM 12min
1. 12 Barbell Forward Lunges
2. 12 Alt DB Bent Rows (alternating 6 each side. One arm holds in top position whle other goes down and up)
3. Rest

WOD:
For time:
22-18-16
KB/DB REverse Lunges (elbows under fists) 24/16kg
KB/DB Push Press 24/16kg
400m Run


Friday:
EMOM 8min
Power Snatch + Hang Squat Snatch
Start at about 60% of 1RM Power Clean and build to heavy

WOD:
AMRAP 14min
20 Wall Balls
10 Box Jump, step down
5 Ring Dips/Push-ups


Saturday:
Partner WOD
50 – Back squats (95/65)
50 – shoulder to overhead
50 – pullups
40 – Back squats
40 – shoulder to overhead
40 – pullups
30 – Back squats
30 – shoulder to overhead
30 – pullups
20 – Back squats
20 – shoulder to overhead
20 – pullups
10 – Back squats
10 – shoulder to overhead
10 – pullups
Spilt reps evenly between partners.


Sunday:
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats