Monday August 21, 2017
Strength: 3 x 5 power snatch – touch and go weight WOD: DT 5X 12 deadlift (155/105) 9 hang power clean (155/105) 6 push jerks (155/105)
Friday August 18, 2017
Strength: 3×8 floor press 3×8 snatch WOD: 21-15-9 Box jumps (24/20) Wall balls (20/14) Chest to bar pull ups **step ups are not Rx
Thursday August 17, 2017
Strength: 3×8 snatch grip bent rows 3×10 overhead walking lunges WOD: 30 calorie assault bike 40 push ups 30 burpees 20 handstand push ups 10 ring dips
Wednesday August 16, 2017
Strength: 4×5 front squat 4×5 press WOD: 5X 30 double unders 10 cleans (115/75) 5 jerks (115/75)
Tuesday August 15, 2017
**dress to work on rope climbs** Strength: 3×6 Snatch grip push press from behind the neck 3×8 deadlift WOD: Death by 10m sprints One run on 1st minute, 2 on the second, 3 on the third, etc. until you don’t finish the required number within the minute. **Run indoors, N/S direction. Touch floor at each…