WODS 14OCT – 17OCT

Tuesday

  1. 6×6 Back Squat, across
  2. 30-20-10
    • Chest-to-bar Pullups
    • Thrusters 95/65#

Homework: Work up to a heavy single OHS, Snatch Balance, and Snatch

Wednesday

  1. Establish 1 RM Power Clean
  2. 3 Rounds for Time
    • 10 Kettlebell Push Press 20/14 kg
    • 10 Box Jump 30″/24″
  3. 5 min Rest, then
    • 100-80-60-40-20 Double Unders
    • 25-20-15-10-5 Abmat Situps

Thursday

  1. 8×4 Back Squat, across
  2. 21-15-9
    • Power Clean 155/105#
    • Bar Facing Burpee

Homework: Work up to a heavy single

  • Clean Complex: Clean Deadlift (pause at knees) + Hang Squat Clean + Squat Clean
  • Jerk Complex: Push Jerk (behind neck) + Split Jerk (front rack)

Friday

  1. 3 Rounds for Time
    1. 400 meter Run
    2. 30 Box Jumps 24/20″
    3. 20 Push Press 115/80#

Homework: Not for Time

  • 5 Weighted Muscle Ups
  • 10 Strict Muscle Ups
  • 15 Kipping Muscle Ups
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