Friday 10 rounds

 Conditioning: 10 rounds for time

     10 deadlift (135/95)

     10 push ups 

      10 KB Swings

Thursday - Snatch

 Pick one:

#1. EMOM-10 

1 power snatch ( building in weight)

       Metcon 3 rounds for time

10 Snatches (135/95)

50 meter walking lunges (no load)

#2. Shandy

       

Wednesday

 

Monday

 

Sunday- Team wod

 Teams of 3 - ROW 3000 METERS

1- Row 200

2- Thrusters

3- Farmer carry

Athletes switch every 200 meters

Strength: Push/ Split jerk (1 RM)

Saturday

 Warm up: amrap-6

16 DB snatches

16 sit ups

Metcon: E2MOM for 16 minutes 

15 wallballs 

12 KB swings

Rest 3 minutes then 6 minutes to find 1RM - STOH

Front squats/ SDLHP

        3 Rounds for time

20 Front squats (95/65)

20 SDLHP (95/65)

*50 meter farmer carry after every round