MONDAY

Focus:
Snatch Complex x5
1 Power Snatch
3 OHS
1 Snatch

  • Builting to Workout weight

WOD:
For time:
30 OHS 115/75
60 DU
20 OHS
60 DU
10 OHS
60 DU

TUESDAY

Focus:
Deadlift
4 – 4 – 4 – 4 – 4

super set with
4-6 rep T2B progressions
Set 1 – kip Swing
Set 2 – Kipping Knee Raise
Set 3 – Kip to L
Set 4 – T2B

WOD:
5×3 Min Amrap – rest 1 min
3 Db Deadlifts 50/35
3 Db Hang Squat Cleans
6 T2B

WEDNESDAY

Focus:
3 Sets for Quality
10 DB Floor Press
10 Seated DB Shoulder Press
10 DB Bent Row

*build in weight

WOD:
Tabata
Air Squats
Burpees
Sit ups
Box Jumps
no rest between tabatas

THURSDAY

Focus:

Complex 3 sets

1 Power Clean
3 Front Squats
3 Push Press
3 Thrusters

  • Workout weight

Then
3 sets
kip drill
2 Kip Swings
1 Pull Up
2 Kip swings

WOD:
12 – 9 – 6
Thrusters 95/65
Pull Ups

Rest 3 mins

9 – 6 – 3
Front Squats 95/65
Bar MU

FRIDAY

Focus:
Sled Push
3 Sets Down and Back (AHAP)

Farmer Carry
3 Sets Down and Back

WOD:
CrossFit Open 23.2