Strength:
Thrusters
8×4 Building over the sets
WOD :
30 Russian Twists
20 Toes To Bar
30 Ball Slams (30/20 Slam Ball)
20 Hand Release Push Ups
30 Plate Lunges
20 Ab Mat Sit-ups
2 Minute Rest Then GO Back Up
Strength:
Snatch
15 Minutes:
Build to a heavy 1 rep
WOD:
4 Rounds
3 Minute AMRAP , 3 Minute Rest
3 Hang Power Snatch (135/95)
6 Renegade Rows (30% of bodyweight)
9 Box Jumps (24/20)
Strength:
Bench Press
10 x 3 @ 85% (if you did the optional strength on the weekend add 4%)
WOD:
5 Rounds
8 Push Press (115/75)
10 KB Swings (53/35)
12 Abmat Situps
Strength:
Back Squats
3@70%, 3@80%, 3@90%, 3+@80%
Rest 2 minutes between sets
WOD:
1 Mile Run
Then:
3 Rounds
18 Goblet Squats (53/35)
12 Pullups
9 Burpees
Then:
30 weighted box step ups (53/35)(24/20)
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