Monday
Work up to Heavy Complex of: 1 Power Snatch 1 Squat Snatch
Super set with
Back Squats 5x6

B) Kaitlyn & Cameron
1st Year Anniversary Partner Wod
Relay Style.
3 Rounds
6 Front Squats135/95
500m Row
8 Pull Ups
8 Box Jumps
15 Sit Ups

C) Voluntary Accessory Work If Time or After class
Tabata on the Air Dyne and Or Core Movement Coaches call

Tuesday
Work up to Heavy Double Deadlift must be touch and go.

B) "The Chief"
5 Rounds of AMRAP 3
3 Power Cleans 135/95
6 HR Push Ups
9 Air Squats
Rest 1 Min at end of each 3 min round

C) Accessory Work
Either Work on Skill of Rope Climbs or Pull ups
Wednesday
Clean & Jerk find 1RM

B) EMOM 10
5 Front Squats for Max Load unbroken
10 HSPU (as many strict as possible for int/adv)

C) Work on Snatch as a skill or 1RM if you have time, space and ability.

Thursday
Back Squat 1RM

B)Team of 3
(2 may work at a time accept for the row in which one works at a time. one team mate must be holding barbell in deadlift position or team mate can not row.)
1RFT
90 Power Cleans 135/95
90 Burpees Over Bar
90 Cal Row

Friday
20 Minutes to do this C&J Complex AHAP
1 Power Clean
3 Front Squats
1 Jerk

B) 4RFT
20 Pull Ups
20 Weighted Sit Ups 30/20
20 Slam Balls 30/20

Saturday
Max out Saturday 15 Min to get to a one RM or do volume work of the lift of yours/or coaches choice.

B) "31 Heroes"
Teams of 2 AMRAP 31
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps
(meanwhile one team mate is always doing a 400m Med ball run 14/10)
once the running athlete returns, they switch roles.

Sunday
12, 9, 6
Squats Snatch 60-70% of ORM
Bench Press Body Weight/3 qrtrBW

B) 40, 30, 20, 10
T2B,
Wall Balls 20/14
Double Unders