TUESDAY

 

Strength : Push Press
5-5-5-3-3-3-2-2-2

 

– Get a lot of heavy reps in here

 

 

WOD : 12m AMRAP
15 Pull-Ups
30 Double Unders
Run 300m

 

 

S : Jumping Pull-Ups, 70 Single Unders
L1 : 20 Double Unders

 

Rx+: UNbroken PU and DUs. If broken up for 1) pull-ups finish remainder of round as burpee pull-ups and 2) double unders subtract 10 reps from where you broke up.

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Snatch Work
12 minutes: find a 3 rep power snatch, at least 5-6 attempts
12 minutes : find a 1 rep squat snatch + 3 OHS + behind neck jerk, at least 5-6 attempts

 

3. Bench Press
5 @ 70%, rest approx. 30s, 3 @ 80%, rest approx. 30s, 1 @ 90%, rest approx. 1:00. Perform for 1 minute. Keep weights relatively consistent throughout.

 

4. Conditioning
Run 4x600m AFAP, rest 1:1