Monday

 

 

Death By: Strict Pull Up

 

KB Bent Over Row

10-8-6-4-3-2-2

 

For Time:

750m row

100 DU

30 Burpees Over Rower

Tuesday

Clean technique work

OTM

For Time: 30 Cleans 135/95

Snatch technique

OTM

For Time: 75 Snatches 75/55

ROMWOD

Wednesday

 

Push Press @65% 5×5

 

Shoulder Blasters x20 x18 x16

-straight out

-over the shoulder

-press

-tri ext

-around the world

Thursday

Front Squat @65%  6×3

 

For Time:

100 Bicycles

90 Air Squats

80 Med Ball Twist

70 Lunges 1 arm overhead(KB 53/35)

60 Knees-to-Elbow

50 WallBalls

40 V-Ups

30 Pistols

Friday

4 Rounds For Time:

2 Squat Cleans 185/125

15 Push Ups

99 DU

12 Sit Ups

23 Deadlifts 185/125

13 Box Jumps 24/20

Saturday

Teams