Saturday  In teams of 2 or 3 for Time  75 Hang Power cleans 95/65 75/45 60 bar facing Burpees  40′ Plate transfer  50 Wall Balls  40′ Plate transfer 60 bar facing Burpees  75 Hang Power cleans 

A.  Dead Lift Cycle 1 Week 2 working off 90% 1RM 3@70% 3@80% 3@90% B.  Tabata What? Tabata Kettlebell sdhp  Tabata Sit ups Tabata Handstand Push ups/ push ups Tabata pistols/ squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

A.  Clean & Jerk Week 2 Off 1RMWarm up to 65% then… 5@65% 5@70% 5@75% 5@80% B.  RX Run 2 miles Scaled 4 Rounds (30 minute time cap) 800m  Rest 3 minutes 

Wednesday  A.  Strict Press Cycle 1 Week 2 working off 90% 1RM 3@70% 3@80% 3@90% B.  4 Rounds  40 Wall Balls 20/14 50 Double Unders /25 attempts/75 singles 6 Muscle ups /3pull ups&3dips

Tuesday  A.  Snatch Week 2    Off 1RM 5@65% 5@70% 5@75% 5@80% B.  4 Rounds   12 Box Jumps /step ups 2x 40′ Overhead plate Lunges 45/35 25/15 12 Hand Release Push ups

Monday  A.  Back Squat  Cycle 1 Week 2  working off 90%  3@70% 3@80% 3+@90% B.   6 minute AMRAP  60/50 calorie row Max Burpees over the erg for remaining time Rest 5 Minutes  6 minute AMRAP  800 meter run Max Toes to Bar for remaining time If you have a sub 7 mile run 1000m 

Sunday  Open gym 10 to 12 Bench press 5@65%  5@75% 5+@85%

Saturday  Partner Wod 3 Rounds  400 M 50 sit-ups  40 Squats 30 Double Unders  20 Push ups 

Friday A.  Dead Lift  Cycle 1 Week 1 off 90% 5@65% 5@75% 5@85% B.  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 /155   55 wall-ball shots, 20/14 55-calorie row 55 handstand push-ups Scale  25 deadlifts, 155/95 25 wall-ball shots, 14/12 25 calorie row 25 Box handstand push-ups

Thursday  A.  EMOTM for 6 Minutes  1   3-4 Bar Muscle ups / dips 2   10 Alternating pistols  B.  Clean   Working off of 1RM 5@65% 5@70% 5@75% 3@80% B.  15 Minute AMRAP  50 Double Unders  15 Pull Ups  5 Overhead Squat 95/65

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