Strength:
Back Squat Squat 1-1-1+
Additional Strength:
Overhead Squat 5 x 10 @ 50%
WOD: AMRAP 10 minutes
3 Power Cleans
6 HSPU
9 Pistol Squats
Tuesday, 9 May
Strength (alternating between)
a) Hang Snatch 1-1-1-1-1
b) Ring Dip 5 x 6+
WOD: AMRAP 16 minutes
50x KB Snatches @ 53/35
25x C2B Pullups
50x Double Unders
25x Burpees
Wednesday, 10 May
Strength: Push Press 1-1-1+
Additional Strength!
a) Strict Press 5 x 10
b) Chin Up 5 x 6+
WOD: 10-9-8-7-6-5-4-3-2-1
Burpee
Pullups
Kettlebell Swings @ 72/53
Thursday, 11 May
WOD 1: For total reps
2 Min Max Calorie Row
4 Min Burpees
2 Min Max Calorie Row
5 min rest
WOD 2: For time
800m Run
50 Thrusters @ 45/35
25 Burpee Box Jumps @ 24/20
50 Ground-to-Overhead @ 95/65
25 Handstand Pushups
50 Front Squats @ 115/85
Friday, 12 May
Strength: Deadlift 1-1-1+
Additional Strength!! (alternating)
a) Straight Leg Deadlift 5 x 10
b) Pistols 5 x 12
WOD: AMRAP 12 minutes
1x Bar Muscle-Up
3x Power Cleans @155/105
30x Double Unders
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