SUNDAY
Sunday Fun Day!
3 pm Coach’s Choice WOD
MONDAY
Deadlift Week 1
Work Sets:
3 sets x 3 reps @ 80%
Speed Sets:
E2MOM for 3 Rounds
3 reps @ 65%
Assistance Work:
EMOM 6
Odd: 8 Stiff-leg Deadlifts
Even: 8 Bent-over Rows
TUESDAY
15 mins to find a 2 RM
Front Squat
-then-
AMRAP 20
10 Hang Power Clean + Push Press @ 95/65#
15 Front Squats @ 95/65#
150m Run + Over the 4’ Wall
WEDNESDAY
“Zipper Chipper 2.0”
For time:
30 Hang Power Snatch @ 105#/70#
40 Burpees
50 Wall Ball Shots @ 20/14#
Cutoff: 20 min
THURSDAY
EMOM 24
1st Min: 1 Legless Rope Climb
2nd Min: 10 GHD Situps
3rd Min: 1 Back Squat
FRIDAY
Find a 2RM Power Snatch
-then-
“Isabel”
For time:
30 Power Snatches at 135/95#
*Cutoff: 12 min
**Challenge: AMRAP 1
Sotts Press @ empty bar
SATURDAY
EMOM 10
8 Strict Pullups
-then-
Conditioning:
10 RFT:
5 Russian Kettlebell Swings @ heaviest possible
15 Double Unders
*Cutoff: 15 min