Week #3 Speed Friday

Burgner warm up

Down and up

Muscle clean

Front squats

Squat cleans

Squat clean thruster

Skill

Squat clean thruster

WOD

EMOTM 15 minutes

2 touch and go squat clean thruster

Week #3 Speed Day #45 Thursday

Warm up

400m run

GHD sit up

Hollow rocks

V-ups

Knees to elbows

Skill

HSPU

WOD

12 minute AMRAP

20 double unders

5 HSPU 

CFE

Warm up

400m run

GHD sit up

Hollow rocks

V-ups

Knees to elbows

Skill

HSPU

WOD

Part#1

5x 40yard sprints

Part#2

5 minutes max effort HSPU

Week #3 Speed Day #44 Wednesday

Warm up

Keg carry

Strict ring dips

Strict toes to bar

Strict pull ups

Skill

Keg ground to shoulder

WOD

3 rounds of:

200m run

20 Jump lunges

4 keg G2S

Week #3 Speed Day #44 Tuesday

Burgner warm up

Down and up

Muscle clean

Front squats

Squat cleans

Skill

Squat cleans & weighted pull ups

WOD

EMOTM 15 minutes

2 touch and go squat cleans
5 pull ups

CFE

Burgner warm up

Down and up

Muscle clean

Front squats

Squat cleans

Skill

Squat cleans & weighted pull ups

WOD

EMOTM 15 minutes

-Even minutes

2 touch and go squat cleans

5 weighted pull ups

-Odd minutes

100 sprint

Day #43 Monday

Partner warm up

MB chest pass

MB hip toss

MB sit ups

MB wall ball

Skill

Box jumps and double unders

Partner WOD

10 x ping pong

10 burpees

20 double unders

7 box jumps