MONDAY
Front Squat 5 x 5
For Total Time
3 Rounds
12 x Hang Power Snatch (115/85)
15 x Hand Release Push-Ups
Then, after all 3 rounds are complete - REST 2 Minutes
5 Rounds
35 x Double Unders
6 x Alternating Front Rack Lunges
TUESDAY
"Fuel For Fire"
Row 1000m
Run 1000m
50 x Box Jumps (24"/20")
30 x Burpees
50 x Box Jumps
Run 1000m
Row 1000m
WEDNESDAY
Back Squat 3 - 3 - 2 - 2 - 1 - 1 - 1
Clean 225/135 x 5
Run 400m
Clean 185/115 x 10
Run 400m
Clean 135/95 x 15
Run 400m
Extra Credit - 200 Body Weight Lunges
THURSDAY
12 min EMOM
1 x Snatch Grip Deadlift + 1 x Snatch Grip Deadlift Pausing at the Knee + 1 x Squat Snatch Pausing at the Knee
3 Rounds For Time
6 x Deadlifts (275/185)
12 x Alternating Box Step-Ups (24"/20")
18 x Toes to Bar or V-Ups or Tuck Crunches
FRIDAY
Open GYM , REST DAY
SATURDAY
BARBELLS FOR BOOBS!!!
Partner WOD -
"Double Grace"
For Time , as a Team complete 60 Clean and Jerks for Time (135/95)
SUNDAY
3 x Super Set
Flat Bench (10 x close Grip + 10 x Regular Grips + 10 Wide Grip)
Seated Banded Rows x 20
Partner WOD
Open Wod 12.5
As a team, One partner working at a time -
7 Minute AMRAP
100lb Thrusters / Chest to Bar Pull-Ups or Jumping Pull-Ups
Performed as part of an Ascending Rep Count -
3 Thrusters + 3 Pull-Ups, 6 Thrusters + 6 Pull-Ups, 9 Thrusters + 9 Pull-Ups, etc. . .