Thursday

EMOM 21 minutes:
1st – 5 heavy DLs
2nd – 6 evil wheels
3rd – 6 bar over burpees + 1 last round max effort

Heavy Wednesday

Clean & Jerk: Technique review and low weight warmup

Clean & Jerk: 10 singles

Tuesday

15 min warmup & step through Snatch 101 with empty bar.

8 minute AMRAP:
4 hang cleans
8 push-ups
12 DUs

Monday

Strength: Weighted pullups
3-3-3-3-3

WOD:
Cash in: 20 push press (45#)
10 box jumps 10 flutter kicks
9 box jumps 20 flutter kicks
8 box jumps 30 flutter kicks
…..
1 box jump 100 flutter kicks
Cash out: 20 push press (45#)

Friday

Open 16.5 (gut check) WOD

21-18-15-12-9-6-3
Thrusters
Burpees (bar facing)

Thursday

Coaches Choice

I have a mixed bag of things we are going to work on today. To be honest I kind of over the whole Open thing messing up my programming.

Fairly easy day in prep for 16.5

Wednesday

OHS technique

5 rounds:
200 m run
10 OHS
Rest exactly one minute between rounds

Tuesday

EMOM 21 min:
1 – 2 Bear complex
2 – 6 toes to barbell
3 – 7 box jumps

Cool down then…
Max effort box jumps

Friday

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts (225#/155#)
55 wall-ball shots (20# 10ft/14# 9ft)
55-calorie row
55 handstand push-ups

Thursday

EMOM 21 min:
1st – 5 DL (heavy)
2nd – 8 T2B (16 knee raises)
3rd – lot sprints