Wednesday

Strength
Snatch
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%

WOD
AMRAP 15:00
55 Power Snatches 95#/65#
55 Pull-Ups
55 Calorie Row
55 Handstand Push Ups

Tuesday

WOD
With a running clock...
AMRAP 5:00
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Squat Cleans 95#/65#, 
25 Double Unders

Rest 5:00

AMRAP 5:00
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Squat Cleans 135#/95# 
25 Double Unders

Rest 5:00

AMRAP 5:00
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Squat Cleans 185#/130# 
25 Double Unders

Monday

Strength

Squat Clean and Jerk at 80% - 5x3 no TnG, same weight across

Overhead Squats 1x10

Front Squat 5x5 @80% across

WOD

5 rounds NOT for time of:*

Max Rep Bench Press, Bodyweight

Max rep unbroken Chest To Bar Pull ups

No rest between movements, 3 minute rest between rounds

Coaches Liliana, Dean and Tom

Friday

Strength
Front Squat 8x3 at 80%, across
Power Clean 5x3 at 75% - No TnG
 

WOD
For Time:
21-15-9 reps of
Overhead Squat 115#/80#
HSPU
500m Row

Battle of the ages athlete briefing