Friday 3/31 (Volume/ Go!)

Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

(Execute warm up in a wave fashion 3 rounds each movement)

Clean technique

Tall Clean High-Pull

Muscle Clean

Front Squat

Thruster

Skill

Squat clean thruster

WOD

5 minute AMRAP

Squat clean thruster (w/95 m/135)

Thursday 3/30 (Load/ Pace)

Warm up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Weighted dip

WOD

5 rounds of:

200m plate run w/25 m/45

3x stairs w/25 m/45

4 weighted dips

GoFit

Warm up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

KB SDHP

WOD

8x

1 minute work: 40 seconds rest

-Row for calories

-Box jumps/ step ups

Wednesday 3/29 (Speed/ Skill)

Partner Shoulder Health

4x 7

Angel wing complex

Jerk Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Jump & land (hip ext)

Jump & land (foot work)

Jump & land with arms

Drop jerk 3 position

Jerk

Skill

Strict hollow body pull ups

Partner WOD

15 minute tag

100m sprint

6 strict hollow body pull ups

4 power jerks w/105 m/155

*No measure focus on skill

Tuesday 3/28 (Volume/ Mental toughness)

Warm up

800m run

2 rounds of:

(In a rabbit game fashion)

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Deadlifts/ Focus on unbroken sets (scale if necessary)

WOD

3 rounds of:

50m walking lunges

25 deadlifts w/95 m/135

*15 minute time cap

GoFit

Warm up

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

KB SDHP

WOD

12x

30:30

-Walking lunges

-KB SDHP