September 3 - 9

Monday

Cleans:
On the 2min for 12mins
1x2 @ 75%
1x1 @ 80%
1x2 @ 80%
1x1 @ 85%
1x2 @ 85%
1x1 @ 90%

WOD
6 rounds
21x Box jumps (24/20 inch)
12x Wall-ball (9/6)


Tuesday

Snatch

On the 2min for 12mins
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%


WOD

For max reps
8x[20:10]Slam balls
Rest 1:00
8x[20:10] Plank to push up +Shoulder Tap
Rest 1:30
8x[20:10] Kb swings


Wednesday

Front Squat

1x10 with Bar/light load
1x5 @ 50-60%
1x3 @ 70%
1x3 @ 80%
1x1 @ 85%
1x1 @ 90%-95%


WOD

For max reps
10-minute time cap
200x Double-unders
100x Wall ball 9/6
Max reps muscle-ups(Pull ups


Thursday

Bench Press
1x10 with Bar/light load
1x5 @ 50-60%
1x3 @ 70%
1x3 @ 80%
1x1 @ 85%
1x1 @ 90%-95%


Strict Pull Up 1RM


WOD

For time
50x Pull-ups
Run 400m
75x Push-ups
Row 1000m
100x Lunges
Run 2000m


Friday

Deadlifts
1x10 with Bar/light load
1x5 @ 50-60%
1x3 @ 70%
1x3 @ 80%
1x1 @ 85%
1x1 @ 90%-95%


WOD

3 rounds
9x Power snatch (40/25)
15x Wall ball (9/6)


Saturday

Push Press 10min Time Frame
1x10 with Bar/light load
1x5 @ 50-60%
1x3 @ 70%
1x3 @ 80%
1x1 @ 85%
1x1 @ 90%-95%