Bench press
A.) 3 RM
B.) 3x5(+5)
2 arm DB bent rows: 3x8-10
BB upright rows: 2x8-10
WOD: 5 rounds
15 double unders
12 true push-ups
9 pull-ups
RM
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A.) Push press: 3x3-5(-20)
B.) strict press: 3x5(+5)
Chin-ups: 2xME
WOD: 12 AMRAP
Power snatch x 3
Ball slams x 9
Lateral bar over burpees x 6
RM
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Power cleans
A.) 5 rep max
B.) 5x3(+5)
EMOM x 15 minutes
Minute 1: double unders x 40
Minute 2: toes to bar x 10-15
Minute 3: KB swings x 12-15
RM
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Bench press
A.) [email protected]%
B.) 3x5(+5)
Pull-ups: 2xME
DB upright rows: 2x10(week 1 weight)
WOD: 21-15-9
DB snatch R
DB snatch L
Burpees
Then: 3 minute max distance shuttle run
RM
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Deadlift
A.) OTM x 8 minutes:
Deadlift x 3 @ 80% of 5RM
Box jumps x 3 @ 30 in
B.) 5 rep max (+10)
WOD: 14 min AMRAP
OH walking lunges x 12(6R/6L)
Ball slams x...
Back squats
A.) 2 sets at week 1 weight x 1/2 reps
B.) 3x5(+5)
SLDL: [email protected]% of last weeks weight
WOD: 7 rounds
KB swings x 7
Double unders x 21
20 yard bear crawl shuttle
RM
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