MONDAY
Wod of the Day
WEIGHTLIFTING
Snatch
3 x 3 Low Hang Muscle Snatch
3 x 2 + 2 Low Hang Power Snatch + Overhead Squat

WOD
Amrap 12′
20 Air Squat
10 Power Snatch @50 kg
emom 25 Double Unders
(workout starts with Double Unders)

Conditioning
STRENGTH
Upper Body

METCON
Interval Training, amrap 20′
3′ amrap
45″ work 15″ rest
Box Jump Over
2′ rest
3′ amrap
45″ work 15″ rest
Wall Ball
2′ rest
4′ amrap
35″ work 25″ rest
Row – max effort each
2′ rest
4′ amrap
35″ work 25″ rest
Burpees to plate

TUESDAY
Wod of the Day
WOD
For Time
120 cal Bike
210 Chest to Bar
300 DB Thruster

Conditioning
STRENGTH
Total Body

METCON
Amrap 15′
Every 3′
20 Burpees
amrap
5 Push Ups
10 American Swing
15 Air Squat
(restart every interval)

WEDNESDAY
Wod of the Day
STRENGTH
Deadlift
5-4-3 – rest 3′ Drop Set @75% 3 RM of the Day, max effort

WOD
Every 2’30» x 5 rounds
5 Strict Chest to Bar
10 Deadlift @bodyweight
20 Push Ups

Conditioning
STRENGTH
Core

METCON
Amrap 20′
20 cal Row
20 DB Push Press
20 Box Jump

THURSDAY
Wod of the Day
SKILL
Focus: Split Jerk

WOD
10-1
Shoulder to Overhead
Front Squat
Burpees over the Bar (facing if you have enough space)

Conditioning
STRENGTH
Total Body

METCON
5 Rounds for Time
10 Dumbell Snatch (alternating)
20 Wall Ball
30 Lunges

FRIDAY
Wod of the Day
WOD
In 8′
Run 1200 mt
Amrap Burpees Box Jump
In 6′
Run 800 mt
Amrap Dumbell Step Over the Box
In 5′
Run 600 mt
Amrap Box Jump Over

Conditoning
STRENGTH
Lower Body

METCON
Team of 2
5 Rounds
500 mt Row
30/20 cal Bike
30 Mountain Climber synchro