Monday

4 Rounds
45s Plank
10 Strict Sit Ups
30s Side Plank (Swap each round)
Max Hollow Hold (up to 60s)

Rest 2 minutes

Workout

5RFT
13 DB Front Squats 22.5/15
13 Toes To Bar
75 Double Unders

Tuesday

Strength
Push Press

At the top of each rep, pause for 2 seconds. Arm full extended with a strong mid line.

6 x 2
Build in weight each set

Workout

For Time
60/40 Cal Row
50 Hang Power Cleans 42.5/30
40 Hand Release Press Ups
30 Front Squats
20 STOH
10 Burpees Over Bar

Wednesday

Partner WOD
AMRAP 30
200m Run P1
40 Burpee Box Step Overs 24/21 (share)
200m Run P2
20 DB Thruster (1) 22.5/15 (share)

Weightlifting

Snatch Fundamentals
Positional work
1, 2, 3, 4

Power Snatch + OHS x2
15 mins: 5 sets

Thursday

Endurance
Severin
For time:
•50 Strict Pull-ups
•100 Push-ups, release hands from floor at the bottom
•Run 5K

If you've got a twenty pound vest or body armor, wear it.

Friday

Strength
Barbell Complex
15 mins to establish a max weight for:

Squat Clean + Pause Front Squat + Front Squat

Workout

9-7-5-3-1
Squat Cleans 60/40
Burpees over bar

Saturday

Endurance
AMRAP 34
6-12-18-24...
Hang Power Cleans 60/40
Press Ups
Air Squats

400m Run between sets

Teams of 3/4
3 Rounds
45s per station
90s rest

Jumping Lunges
GTOH 50/35
Hollow Rocks
Thrusters

Score = Total reps as team

Sunday

Weightlifting
15 mins:
Snatch High Pull
4-6 sets

20 mins:
1 Snatch High Pull + 1 High Hang Snatch
5 working sets

Just Move
4x AMRAP 7
60s Rest

1.
50 Skips
6 Press Ups + Shoulder Tap after each rep

2.
15 DB Push Press
25 BW Russian Twists

3.
10 Medball Clean
8 Medball Sit Ups

4.
7 Cal Row
7 Burpees