Monday –
Clean & Jerk 5 x 3
WOD
3 rounds
10 Front squats
10 Barbell burpees
Rest 2 mins
3 rounds
5 Front squats
5 Barbell burpees
 
Tuesday –
5 x 5 Front squats
3 x 5 strict press (@80% of 1rm)
WOD
1-4 mins
Snatch 7
Double unders 20
4-8 mins
Push press 7
Step ups 20
8-12mins
Clean 7
Burpees 20
RX 45/30kg
RX+ 60/40kg
Sc 30/20kg
 
Wednesday
5  x max effort muscle ups Muscle ups
Skills Handstand Walk
WOD
In pairs
3 rounds
30 toes to bar
30 burpees
30 shoulder taps

Thursday –
Hang Snatch 5 x 3
WOD 9 minute amrap
Wall balls 25
Chest to bar pull ups x 6
Burpees x 5
 
Friday
5 x 5 Deadlifts
3 x 5 Push press (@80% 1rm)
WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean RX 84kg SC 42.5kg
Women clean RX 55kg SC 30kg
Saturday
Clean & jerk 5 x 3
Hero WOD:
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.