13th Nov

November 12th, 2017

MONDAY
A
Squat snatch EMOM x12
Min 1- 2 reps @70%
Min 2 -2 reps @73%
Min 3 -2 reps @76%
Min 4 – REST
B
3 RFT
30 box jumps
30 SDHP (40/30)
30 KB swings
400m run

TUESDAY
A
5,5,5,5,5 @70
Bench press
B
Five rounds for time of:’
9 Deadlift (60/40)
6 Hang power snatch (60/40)
3 OHS (60/40)

WEDNESDAY
A
5-5-2-2-2-1-1-1-1-1
Deadlift
B
5 Min AMRAP
20 barbell lunges (30/20)
20 Barbell push press
Extra
Max effort 1000m row

THURSDAY
A
5 RFT
20 Calorie row
15 Toes to bar
10 Two-handed kb ground to overhead 24/16kg
5 kb hang squat clean
200m Sprint
B
5 x max weight 30sec plank

FRIDAY
A
Karen
150 wall balls (20/14)
B
1-1-1-1-1
Muscle Snatch
3-3-3-3-3
Power Snatch
5-5-5-5-5
Snatch

SATURDAY
A
Partner WOD (partners run together. Other exercises one works at a time)
400m run
50 KB Swings 32/24 kg
40 cal row
30 GHD sit ups
20 Power cleans 60/40
10 push jerks 60/40
20 power cleans 60/40
30 GHD sit ups
40 Cal Row
50 KB swings
400m run

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