Friday September 20

W

Skill:

Clean and Jerk

Behind the neck Jerks

WOD:

9 Rounds of 

1 Hang Power Clean

1 Power Clean

1 Squat Clean

1 Push Jerk

Thursday September 19

Strength:

30 Man Test Squats

WOD:

7 - 6 - 5 - 4 - 3 - 2 - 1

HSPU

Strict Pull Ups

Burpees

Double Unders

Wednesday September 18

Strength:

800 m Farmers Carry

WOD:

Tabata

Bar Push Ups

Ring Rows

Weighted Squats

Wall Ball Sit Ups

Tuesday September 16

Strength:

Bench Press 2 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

5 - 4 - 3 - 2 - 1

Squat Snatch

Front Lunges

Monday September 15

R

Strength:

Back Squat 2 Rounds

7 Light 

7 Medium

7 Heavy

WOD:

6 Rounds of

200 m Run

20 Ring Push Ups

20 Pull Ups