Workout Of the Day (WOD)

Monday

Front Squat
 8 x 2 @ 70%
 Tempo 40X1

12min AMRAP:
12 Pull Ups
10m Walking Lunge
12 Burpees
10m Walking Lunge



Tuesday

Strict Press
Build to a 1RM
 +
3 x 1 @ 90% of 1RM

12 Min AMRAP
9 Pull Ups
9 Deadlift (70/45kg)
6 Chest 2 Bar
6 Hang Power Clean
3 Bar Muscle ups
3 Shoulder to Overhead (70/45kg)



Wednesday

In Pairs - YGIG

A) 15 Min AMRAP
15/10 Cal Bike / Row
10 HSPU's

- 2 Min Rest -

B) 15 Min AMRAP
10 Burpees
20 KB Goblet Squats
30 Double Unders


Thursday

16min EMOM:
 1 - 4 Weighted Chin Ups
 2 - 3-8 Strict Push Ups (40X1)
 3 - 60s MAX Sit Ups
 4 - Rest

3 Rounds For Time:
20 DB Hang Clean and Jerk (10 Per Arm)
400m Run


Friday

10min EMOM
3 Power Clean @ 75%

JACKIE
For Time:
1000m Row
50 Thrusters @ 20/15kg
30 Pull Ups

**Goal Times for the Jackie WOD**

Elite: Sub 6:30
Level 3 6:30-8:00
Level 2 8:00-11:00
Level 1 11:00-15:00

(These are estimated RX goal times, scale as needed to finish in these time frames.)

**Tips for the Jackie WOD**
Manage the Row! If not properly paced, the rest of the workout will suffer.
Rest at 25 reps on the thrusters if need be, and 15 reps on the pull-ups, otherwise try and maintain an unbreakable pace.


Saturday

In Teams of 3:

30min AMRAP
6 Rope Climbs
12 Power Cleans @ 60/42.5kg
18 T2B
24 Burpees Over Bar

Split reps evenly.


Sunday

Power Snatch
3 x 3 @ 70%
3 x 2 @ 80%
3 x 1 @ 90%

15 - 10 - 5
Power Snatch @ 50% of 3x1 Weight
Overhead Squat
400m Run after each round