Monday 02/08/16

Strength -  Power Clean & Jerk 10x1
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD - 5 rounds for time of:
5 Handstand Push-ups
10 Hang Power Cleans, 135/95 lbs
15 Kettlebell Swings 53/35 lbs
25 Double Unders

Tuesday 02/09/16

Strength- Back Squat 5x3 at 80% 1RM
Rest as needed between sets.

WOD - Benchmark Jackie
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Wednesday 02/010/16

WOD - 15-12-9-6-3 reps, for time of:
Front Squat, 115/75 lbs
Toes-to-bar
Shoulder-to-Overhead, 115/75 lbs
Box Jump 24/20'


Thursday 02/11/16

Strength-
Snatch Balance 1-1-1-1-1
Hang Power Snatch 2-2-2-2-2
Overhead Squat 3-3-3-3-3
Every 90secs increase wght each set

WOD - EMOM
Every 1 min for 10 mins: Wall Ball
12 Wall Balls, 20/15 lbs

WOD - 9-6-3 reps, for time of:
Muscle-up
Snatch, 95/65 lbs

Friday 02/12/16

WOD - 20 minute EMOM:
Odd minutes: 2-3 Deadlifts (70% Max or whatever you can maintain good form)
Even minutes: Max Effort Double Unders

Saturday 02/13/16

WOD - Partner/ Team WOD

Sunday 02/14/16

Open Gym