Workout Of the Day (WOD)

Monday

Strength:
Back Squat - 5 x 3 @ 87.5% (2-3 Mins rest or go every 3 mins)

Conditioning:
150 Wall Balls
*EMOM = 3 Burpees


Tuesday

Pause Power Snatch (at knee)
Build to a Heavy Triple
+
3 x 3 @ 90% of Triple

Conditioning:
Every 2 Mins x 6 Rounds
12 Cals
10 Plate GTOH
8 Plate OH Lunges
6 Push Ups


Wednesday

30 Min AMRAP
10 Pull Ups
20 Alt DB Snatch (22.5/15kg)
30 Sit Ups
400m Run


Thursday

Strength:
3 Round Super Set:
6 Strict Press @ 65%
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest

Conditioning:
50-40-30-20-10
Russian Swings (24/16kg)
Double Unders


Friday

Strength
Deadlift
5 x 5 @ 75%

Rest 2-3 mins between sets.

Conditioning
5 Rounds
3 Bar MU
6 Power Cleans (60/40kg)
9 Burpees Over Bar


Saturday

In Teams of 3:

100 Thrusters (50/35kg)
200 box jump overs (24/20")
300 Russian KB Swings (32/24kg)

*on the top of EVERY minute, ALL THREE partners perform 3 synchro burpees. Reps can be split however you like.


Sunday

Hang Power Clean
Build to a Heavy Double
+
3 x 2 @ 90%

HOTSHOTS 19 
6 Rounds for time:
30 Air Squats
19 Power Cleans (135/95lb, 61/43kg)
7 Strict Pull-ups
400m Run