Strength
5×5 Snatch @ 60-70%(3sec pause at knee) Advanced: Same, but 70-80%
WOD
Three rounds for time of:
20 Toes to Bar
20 Push-ups
20 Box Jumps (24 / 20)
Advanced WOD
Death by Squat Cleans;
0:00-9:00 155/105
10:00-19:00 135/85
20:00-??? 95/65
1st min = 1
2nd min = 2
Change weights according to where you are at in the workout.
TECS WOD
Run/Situp Ladder
Run 100m
10 situps
Run 100m
9 situps
etc… THEN, go back up the
ladder-100m run, 1 situp, 100m run 2 situps…
Bonus Work
3×20 Flutter Kicks
3×20 Russian Twists
3×20 plank mountain climbers
