Strength: Back Squat 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 40 secs on 20 secs off for 12 rounds

First min: max KB swings 53/35

WOD: AMRAP 20

Teams of 2

1 mile run, alternating every 400m

In remaining time, AMRAP

8 Pushups

8 Sit ups

8 Box Jump Overs 24/20

*Switching every round

A) CF Metcon

B) Work on a strength based weakness

Oly: Snatch Complex

15 – 20 mins to find heaviest of

Power Snatch + Hang Squat Snatch + OHS

WOD: AMRAP 10

Teams of 2

16 Alternating DB Power Snatch 40-50/25- 35

A)
Every 5 mins for 25 mns
Run 600m
5 Push Press
*Increase PP weight each set
**Run should be no more
than 4 minues long

Score is
PP weight

A) CF S-WOD

B) CF Metcon

C) Push press; find a heavy set of 3

REST DAY

Strength: Push Press

Every :90 x 10 rounds

2 Reps. Start @ 50% and build to a heavy 2

WOD: For Time

Buy In: 100 Double Under (150 Single Under)

5 rounds

A)
Deadlift
E2MOM x 5 rounds (10 mins)
3 Reps @ 75-80% (+5/10 lbs from last week)

B)
For Time
1000m row/2500m Bike
40 DB Snatch 30-35/20-25
20 Box Jump Overs

Strength: Front Squat

Take 20 minutes to find 3RM

WOD: Fran

21-15- 9

Thrusters 95/65

Pull ups

Score is Front Squat 3RM/time

PR Happiness.