Monday September 24, 2018
Strength: Snatch progression 3-3-3-3 snatch WOD: Jackie 1000m row 50 thruster (45/25) 30 pull up
Friday September 21, 2018
Strength: 3-3-3-3 Press 1X through snatch progression to warm up for WOD WOD: 20 minute EMOM 1 snatch per minute – start heavy, and go heavier Score is the lowest weight you used for any round power or full snatch is allowed
Thursday September 20, 2018
Strength: 3-3-3-3-3 Clean WOD: 4X 6 bar muscle ups 12 weighted burpees (45/25)
Wednesday September 19, 2018
Strength: 5-5-5-5 deadlift 5-5-5-5 overhead ball slams WOD: 3X ME shoulder to overhead (135/95) 50 walking lunges (10 minute time cap)
Tuesday September 18, 2018
Strength: 5-5-5-5 overhead squat WOD: 3X :30 wall ball (20/14) :30 rest :30 assault bike calories :30 rest :30 thruster (75/55) :30 rest :30 rowing calories :30 rest