Monday:
Weightlifting
Power Clean + 2 Push Press + Max Push Jerks
at 65%/70%/75% on a 3min Clock
Gymnastics
EMOM x 9min
1) :20sec 90/90 L-Hang
2) :30sec Nose to Wall Handstand Hold
3) :40sec Ring Plank Hold
Strength Metcon
3x2min AMRAP/6min Rest between efforts
20 GHD Sit-Ups
20/15 Cal Bike
Max Effort Handstand Push-Ups
Monday Night (Only):
Weightlifting
Every 90sec for 10sets
1 Hang Squat Snatch + Low Hang Squat Snatch
Strength
Back Squat
E2MOM x 10min
4 Reps at 80%
Strength Metcon
3x2min AMRAP/6min Rest between efforts
20 GHD Sit-Ups
20/15 Cal Bike
Max Effort Handstand Push-Ups
Wednesday:
Weightlifting
Every 90sec for 10sets
1 Hang Squat Snatch + Low Hang Squat Snatch
Strength
Back Squat
E2MOM x 10min
4 Reps at 80%
Strength Metcon
Death by KBS + Burpees
Core Accessory
3 Sets for Max Quality
:30sec Tuck L-Sit
:30sec Rest
:30sec Hollow Rocks
:30sec Rest
:30sec Body Saws
:60sec Rest
Thursday Night and Friday:
Weightlifting
Every 2 minutes, for 24 minutes (12 sets):
Clean and Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 94%
*Sets 10-12 = 1 rep @ 80-85%
Strength WOD:
15min AMRAP
5 Bench Press at 50% *increase by 5 reps Each Round
3 Deadlifts at 70% of Max *increase by 3 Reps each round
1 Strict Muscle-Up *increase by 1 Rep each round