WODS From The Past Week:

Monday:

From Comp Train:

0:00-10:00: 1mile Run + Max Reps Clean & Jerk(135/95)

3min Rest,

13:00-20:00: 800M + Max Reps Power Snatch(115/80)

3min Rest,

20:00-27:00: 400M Run + Max Reps Thrusters(95/65)
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Tuesday:

4 Sets:

Back Squat-5 @70%
T&G Power Clean-4 Start @70% Add During

3Rounds NFT of:

Assault Bike-15/12cal
GHD Sit Up-21
Handstand Walk-24ft(RX+ 50ft)
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Wednesday Open Gym: Pick your poison

Strongman:

Empty Sled Sprint 150M
D Ball Over Shoulder-6(100/80)
D Ball Carry-150ft(75/57)100/80

Then, 20 Tire Flips AFAP/AHAP

Conditioning Option 1:

10 Rounds of:

200M Run
C2B Pull Up-7
Front Squat-7(135/95)
HSPU-7

Conditioning Option 2:

3 Rounds of:

400M Run
Double Unders-40
Assault Bike-30cal
2KB Clean-12(53/35)
2KB Squat-9
C2B Pull Up-6

Strength:

8sets of:

Bench Press-10 @65-70%
2DB Renegade Rows-12(6/6) AHAP

Then, 2 Sets of:

Weighted Push Up-75(25/15)
2DB Alt Hammer Curls-100
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Thursday:

Strength: 4 Rounds start @60% Add Each Set on Barbell

Strict Press-3
Push Press-3
Split Jerk-3

Bulgarian Split Squat-12(6/6) AHAP

3 Rounds, 18min Cap of:

Deadlift-7(315/205)
Bar Facing Burpees-21
Alt Pistols-42
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Friday Open Gym
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Saturday: Partner WOD For Time:

Double Unders-200
Thrusters-60(95/65)
2KB/DB Step Ups-50(50/35)
1 Arm Alt DB Snatch-40(50/35)
Pull Up-50
Partner Clapping Push Ups-60
Assault Bike-100cal
Double Under-200
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