MONDAY

In 10 Minutes:
3 RM Max HPSnatch

3 rounds for reps of:
In 3 minutes..

  • 25 Calorie Row
  • Max Hang Power Snatch (95/65)

-3 Min Rest-

TUESDAY

Good Mornings
4x8

6 Minute AMRAP:
Ascending Ladder 3/3, 6/6, 9/9, 12/12, 15/15, etc of:

  • Front Squats, 115/75
  • Toes To Bar

WEDNESDAY

For Time:

Row 2k
every 2m - 5 burpees

3 rounds:
10/10/10m Waiters/Rack/Farmers Walk
20 GHD Sit Ups
20 box jumps

THURSDAY

5 sets in 30 mins
dont remove hands.
Record # for each complete set
Set #1-

  • 5 deadlifts
  • 5 hang power cleans
  • 5 front squats
  • 5 shoulder to overhead

#2 is 4 reps per movement.
#3 is 3 reps of each movement.
#4 is 2 reps per movement.
#5 is 1reps per movement.

FRIDAY

17.1

SATURDAY

Pull Up Negatives
3x3

Partner WOD
3 rounds:

  • 10 Kettlebell Swings (2p | 1.5p)
  • 5 Wall Climbs
  • 2 Pass Resistance sprint (back/forth)


SUNDAY

3 Rounds:

  • 25/22 Calorie Row
  • 12 Alternating Dumbbell Snatches (70/50)
  • 3 Rope Climbs