Saturday
20 minutes of alternating:
6 Handstand push ups (odd minute)
6 Pull ups – Strict (even minutes)
WOD
Power Clean 50
Box step up 40
Front squat 30
Box step up 20
Push press 10
50/30kg
Friday
Squat
Work up to a 1RM Back Squat
WOD
ECC Qualifier WOD 5 (Adjusted)
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean 60/40kg
RX+ Hand stand push ups instead of press ups and 90% of 1rm clean.
Thursday
1. Snatch
A. Work up to a heavy Snatch
2. Squat
Work up to a heavy set of 3 Front Squats
3. Conditioning
5 RFT:
12 Hang Power Snatch, 40/25kg
15 Pull ups
Rx+ chest to bar pull ups
Wednesday
Warm up
Tuesday
Gymnastics (every 2 mins)
4 sets of 60% of your best set of one of the following skills:
Kipping pull ups
Chest to bars
Muscle ups
Climbing Bear complex:
EMOTM for 10 minutes
WOD
21-15-9
Air squats
Toes to bar
Monday
Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from the rack
WOD
1. Conditioning:
7 RFT:
7 Power cleans, 40/25
7 Thrusters,
7 bar-facing burpees