Monday Week#5 Volume

Warm up & Skill

3 minute row

Breaking down the stroke

-Drive/ Pry/ Full stroke

3 minute row

WOD

Complete the following:

3K row
50 burpees over the monorail

Sunday Motivation

Saturday Week#4 Loading

Warm up & Skill
Technique squat clean thruster

Partner WOD
7 minutes to find your MAX squat clean thruster

Friday Week#4 Loading

Warm up

2 minutes double unders

Net climbs

Planche pushs

Close grip OHS

Hollow rocks

Super rocks

Skill 

Weighted pull ups and dips

WOD

Complete the following:

Weighted pull ups 10-8-6-4-2
Weighted dips 2-4-6-8-10

Thursday Week#4 Loading

Warm up & Skill

Snatch technique

WOD

EMOTM for 15 minutes

-Snatch (increase only on successful lifts is optional)

-15 double unders

CFE

Warm up

3x

MB gassers

WOD

15 minute AMRAP

2 snatches

30 double unders

Wednesday Week#4 Loading

Warm up & Skill

Shoulder mobility

-rack

-press with stretch

Power jerk & loaded pistols

WOD

15 minute AMRAP

3 power jerk

6 burpees over the bar
9 loaded pistols

Tuesday Week#4 Loading

Warm up

2 minutes of double unders

P-bar complex

Strict pull ups

Strict ring dips to true support

Close grip OHS

Skill

MB ball ups

WOD

5 rounds of:

200m MB run

7 MB ball ups

14 box jumps

CFE

Warm up

1 mile loaded run (Vest w/20 m/45)

WOD

15 minute AMRAP

200m MB run

10 MB ball ups
10 box jumps

Monday Week#4 Loading

Warm up & Skill

Log ground to over head

WOD

12 minutes to find your 2 rep max

Log ground to overhead

Sunday Motivation

Saturday Week#3 Speed

Warm up
400m run
Inch worm
Broad jumps
GHD sit ups
GHD back ext
OHS 

Skill
Movement standards

Partner WOD
5x 
2 minute AMRAP
5 wall ball shots
5 dips (rings/bars/box)
2 burpee ring pull ups
2 minutes rest

Alternate the movements and one partner works at a time