Week of Jan 14, 2019

Week of Jan 14, 2019Strength Set Week 2 of 4
Monday: Strength: Bench Press 10-8-6-4-2
WOD: 2 rounds15 bar facing burpees15 hang squat cleans (115/80) (RX+135/95)15 Toes to bar15 thrusters 
Fitness:15 burpees15 hang squat cleans (80/55)15 knees to elbows15 thrusters 

Tuesday: Strength: Front Squat 10x2 @80% of 1RM
WOD: 3 Rounds20 KBS (24/16) (RX+32/24)50 Double Unders20 Cal AAB/Bike
Fitness:15 KBS (16/12)100 Single Unders20 Cal AAB/Bike

Wednesday: Strength:  Snatch - work to a heavy single
WOD: 2000m row100 WBS (20/14)50 Burpees25 Pull-ups
Fitness: 1500m row50 WBS (14/10)25 Burpees15 Ring Pulls

Thursday: Strength: Strict Press 10x2
WOD: EMOM 123 Power Snatch AHAP10 Box Jump Overs (24/20”)
Fitness:3 Power Snatch AHAP10 Step up overs (20”)

Friday: Strength:  Skill Day - Pick a skill to work on for 4 weeks!
WOD: 4 rounds15 DB power Clean (50/35)12 Front Squats9 Push Jerks
Fitness: @35/25

Saturday: Teams of 3 ( 30 min Time Cap ) 
3 rounds : 60/30 Kipping HSPU’s20  Bar Muscle ups/Chest 2 Bar Pull-ups 
Directly into ...30 clean and Jerks @115/8030 clean and jerks  @135/9530 clean and jerks  @155/10530 clean dang jerks @185/13530 clean and jerks  @205/14530 clean and jerks @ 225/155

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