MONDAY

Power Clean + Jerk
1RM

4 Rounds:

  • 5 DB Power Snatches (75 | 50)
  • 5 Strict HSPU
  • 40 Double Unders

TUESDAY

Willy

3 Rounds:

  • 800m Run
  • 5 Front Squats (225# | 155#)
  • 200m Run
  • 11 Chest-to-Bar Pull-Ups
  • 400m Run
  • 12 Kettlebell Swings (2p | 1.5p)

Compare to 12/2/16

WEDNESDAY

Back Squat
1RM

7 Rounds:

  • 7 of YOUR GOAT
  • 200m Run

THURSDAY

Test
Max Broad Jump!

7 Minutes:

  • Row 1k
  • Then max distance HS Walk in remaining time

FRIDAY

Muscle Ups
Max Unbroken
(Beg. - Max Dips)

10 Rounds

  • 10 Ring Push Ups
  • 10 V UPs

SATURDAY

Deadlift
1RM

3 Rounds:
400m Run
15 Deadlifts (225# | 155#)
50 Double Unders

SUNDAY

CrossFit Open 15.2

From 0:00-3:00 minutes
2 rounds of:

  • 10 Overhead Squats (M=95lbs, F=65lbs)
  • 10 Chest to Bar Pull-ups

From 3:00-6:00 minutes
2 rounds of:

  • 12 Overhead Squats (M=95lbs, F=65lbs)
  • 12 Chest to Bar Pull-ups

From 6:00-9:00 minutes
2 rounds of:

  • 14 Overhead Squats (M=95lbs, F=65lbs)
  • 14 Chest to Bar Pull-ups