MONDAY
BBG:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee
Conditioning:
Every Minute On the Minute (EMOM) for 12:00-
- 8 Wall Balls 20/14 lbs.
In the remainder of each minute:
- ME Burpees
*Score is total Burpees.
TUESDAY
BBG:
5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES
Conditioning:
With a partner perform:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Deadlifts 225/155
then ME Pushups until partner returns
*score is total combined pushups*
WEDNESDAY
BBG:
4X5 Back Squats – work to a 5rm
Conditioning:
EMOM for 15 minutes:
- 10 TTB
- 8 Snatches (full) 135/95 lbs.
- 40 Double-Unders
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS BACK AT 6:30p and 7p. Come get loose!
If you are not able to make it to mobility class, today is a great opportunity for your extra credit M&M.
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
Power Clean & Push Jerk: 4X5 (Touch-and-Go) – work to a 5RM
Conditioning:
3 rounds of:
- 10 C2B Pullups
- 10 Thrusters @ 95/65 lbs.
2:00 ME Burpee Box Jumps 24/20″
3 rounds of:
- 10 C2B Pullups
- 10 Thrusters @ 95/65 lbs.
**There is no break between pieces. Score is total time and total burpees.**
SATURDAY
BBG:
15 minutes to establish a 1RM Clean & Jerk
Conditioning:
5 rounds of:
1:30 to complete-
- 5/3 Muscle-Ups (men 5 – ladies 3)
- ME Power Clean & Push Jerks 155/105 lbs. with the remainder of the 1:30
1:30 rest
MIDLINE & MOBILITY EXTRA CREDIT (M&M):
If you haven’t already jumped in, it’s time to get started. This is programmed to be something you can do at home or at the gym before or after the WOD.
MIDLINE – 3x a week
Side Planks:
2 minutes on each side.
MOBILITY – 3x a week (ideally every day).
Pigeon Pose:
2 minutes per leg.