WOD

Monday:

14 Min to work up to a heavy clean and jerk

3 rounds for time:

50 double unders

12 T2B

10 clean and jerk 135/95

Tuesday:

For time:

50 wall balls 20/14

50 sit ups

50 burpees to 45# plate

25 wall balls 20/14

25 sit ups

25 burpees to 45# plate

Wednesday:

Helen

3 rounds for time

400M run

21 KB swings 1.5/1

12 pull ups

Thursday:

EMOM 24

Minute 1: 2 snatch DL + 1 snatch pull

Minute 2: 10/7 cal bike

Minute 3: 2 squat snatch (drop after each rep)

Minute 4: 10/7 cal row

Friday:

Front squat

5×2 increasing weight each set

First working set should be at least 55% of 1rm

AMRAP 9

5 “busters” 50/35

5 strict HSPU

1 rope climb

1 buster= 1DB burpee + DB squat clean thruster with 2 DBs

Saturday:

Partner WOD:

Split reps evenly, run together

AMRAP 20

50 ft OH walking lunge with plate 45/35

20 sit ups

10 C2B pull ups

200M run with plate 45/35