May 23

Aside

Tuesday – VOLUME

Warm Up
MB Drop Catch
KB Reverse Press
Standing Banded Row

Strength: Power Clean
Work Up to a Heavy Double

WOD
Row 750m
37 Thrusters (m75/w53)
Run 2 Loops
37 Power Snatches

May 22

Aside

Monday – VOLUME

Warm Up
Barbell RDL
Barbell Snatch Grip Press
KB TGU

Strength: Snatch High Pull + 5 Second Eccentric
Work Up to 75-85% x 3+1

WOD
3 Rounds
25 Pull Ups
50 Sit Ups
50 Air Squats
Rest 2 Minutes

May 19

Aside

Friday – LOAD

Warm Up
Barbell Muscle Snatch
Barbell Reverse Grip Row
MB Drop Catch

WOD #1
12 Minutes to find:
Heaviest 1RM Hang Snatch + OHS

WOD #2
2 Rounds
20 DB Squats
10 DB Snatches
(Heavy)
Cap: 6 Minutes

May 18

Aside

Thursday – LOAD

Warm Up
Wall Balls
MB Sit Ups
MB Russian Twist

Strength: 2 Push Press + 1 Jerk
Build to a Heavy Complex

Partner WOD
6 Rounds Ping Pong Full Round
Row Calories (m12/w10)
5 Weighted Pull Ups
5 Box Jumps (m36/w30)

May 17

Aside

Wednesday – LOAD

Warm Up
Shoulder Taps
DB Toe Taps
Ring Rows

Strength: Double KB Deadlift + Farmer Carry
4-5 Sets of 10 + 20m

WOD
3 Rounds
10 Deficit HSPU/15 Plate Push Ups
7 OHS (m135/w98) (Max of 70%)
Run 1 Loop

May 16

Aside

Tuesday – LOAD

Warm Up
Bulgarian Split Squat
KB Reverse Press
Super Rocks

Strength: 2 Clean + 1 Jerk
Build to a Heavy Complex

WOD
5 Rounds
3 HPC @ 70-75%
12 T2B/18 K2C

May 15

Aside

Monday – LOAD

Warm Up
Banded GM
V-Ups + Hold
Banded Scap

Strength: DB Bench Press
10-10-8-8-6-6

WOD
3 Rounds
200m Sled Pull (m45/w25)
20 KBS (m70/w53)
20 Burpees