Monday 04/24/17 

Strength:
High Hang Snatch 5x2 at 60% 1RM
Front Squat 3x3 at 75% 1RM
Stiff Legged Deadlift 3x8 at 60% 1RM

WOD: Tabata - Pull-ups, Box Jumps and Power Snatches : 8 x 20 secs / 10 secs
Tabata Pull-up
Tabata Box Jump, 24/20 in
Tabata Power Snatch, 75/55 lbs
Tabata score is the total reps performed in all of the intervals.

Tuesday - 04/25/17

WOD For time:
Run, 1000 m
75 Wall Balls, 20/14 lbs
50 Russian Kettlebell Swings, 70/53 lbs
75 Ball Slams, 30/20 lbs
100 Double Unders

Post WOD: 2 rounds of 10 reps, for time of:
V-up
Crunch (Bumper Plate), 45/25 lbs
Russian Twist, 45/25 lbs

Wednesday - 04/26/17

Strength:
Halting Clean 5x2 at 75% 1RM
*Work at 75% of your 1RM Clean & Jerk. Execute a 3 second pause at the knee. 
Back Squat : 4x8 at 65% 1RM
Push Jerk 5x2 at 65% 1RM
*Work at 65% of your 1RM Clean & Jerk.

WOD: 21-15-9 reps, for time of:
Shoulder-to-Overhead, 95/65 lbs
Overhead Squat, 95/65 lbs
Burpee Over Bar

Thursday - 04/27/17

WOD:
3 rounds for time of:
Run, 200 m
12 Toes-to-bars
30 Alternating Stationary Lunges

Post WOD: 2 rounds for time of:
10 Handstand Push-ups
10 Pull Up Wide Grips

Friday - 04/28/17

Snatch : 1 @ 85%, 2 @ 80%, 3 @ 75%, 3 @ 70%
2 Front Squats + 1 Split Jerk 4x1 at 80% 1RM
*Work at 80% of your 1RM Clean & Jerk. Complete 2 Front Squats + 1 Jerk per set.
Deficit Deadlift 4x5 at 60% 1RM
*Work at 60% of your 1RM Deadlift. Keep the weight consistent across the work sets

WOD: For time:
Row, 1000 m
30 Hang Power Cleans, 135/95 lb

Saturday - 04/29/17

WOD: Community WOD

Sunday - 04/30/17

Olympic Lifting 10-11AM
Open Gym 11-1PM