Saturday
2 push press, 2 behind the neck jerk, 2 jerk press.
20 mins:
Building to heavy Clean & jerk
OPEN WOD 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
 
Friday
Strength
A. 3×2 Front Squat
B. 2×3 Back Squat
C. 3×2 Snatch Grip Push Press
D. 2×3 Clean Grip Dead Lift
WOD
“Elizabeth”
21-15-9 of:
Squat Cleans, 60/40kg
Ring Dips
Thursday 
Snatch grip deadlift climbing
5 x 2 Every 1:30
Gymnastics Pushing EMOTM for 10
1-5 Strict Unbroken HSPU
WOD
30-25-20-15-10-5
Double unders
OH LUNGE 20/10kg plate
 

Wednesday:
 
Pull ups & ring dips skills:
Focusing on kips and butterflies
WOD
Team Jerry (teams of 4)
Team: 1 mile run
Team: 2 km Row
Team: 1 mile run
(During this wod team must also complete 100 over the box burpees.)
 
Tuesday 
Strength EMOTM Climbing to max x 8
Work up to a heavy set of: 3 Front Squats + 1 Jerk
 
Snatch skills warm up:
2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets climbing
 
Parnter WOD
50 snatches for time @ 40/25 rx 60/35 RX+
50 Strict pull ups
50 Toes to bar
50 Burpees