Monday:

Conditioning

50-40-30-20-10
Cals
Alternating Lunge
American KB Swing @24/16kg
Sit-Ups

Time Cap: 30 Mins

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Tuesday:

A.

Skill

Bar Muscle Up / Jumping BMU / Pull Up & Dip Progressions

B.

Squat Snatch Warmup & Build Up

C.

Metcon

For Time:

400m Run
10 X Snatch @60/40kg
400m Run
15 X Bar Muscle Up
400m Run
20 X Burpee Over Bar
400m Run

Time Cap: 15 Mins

Scaling:
Squat Snatch – Load / Power Snatch
BMU – Jumping BMU / Pull Up + Push Up / Row + Box Dip

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Wednesday:

A.

Strength

Front Squat (Tempo)

E2MOM

3 X Front Squat Tempo 33X1 @RPE 8-9

B.

Metcon

3 AMRAP
6 X Single Arm DB Thruster (3/3) @22.5/15kg
6 X Burpee Over DB

Rest 1 Minute

3 AMRAP
8 X Alt Pistol
8 X Toes To Bar

Rest 1 Minute

4 AMRAP
20 X DU / 40 X SU
10 X Alt DB Snatch

Scaling:
Foot Behind the Leg Pistol / Pistol to Platform / Goblet Squat
Knees To Elbow / T2 Hip / T2 Object

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Thursday:

Barbell Cycling – Power Snatch

Prioritise the basic movement pattern technique first and foremost, do not increase load unless movement is within your skill set. If so, then begin at RPE 5-6, then build load gradually across each set. Sets are Touch and Go. Reset for each different movement.

10-8-6-4-2
High Hang Power Snatch


10-8-6-4-2

Hang Power Snatch


10-8-6-4-2

Power Snatch

*Rest 60-90s between sets

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Friday:

A.

Strength

Pull Ups (Weighted) 5RM

1) 5 Reps
2) 5 Reps
3) 5 Reps
4) 5 Reps
5) 5 Reps

Scaling: 5 X 5 Strict Pull Up / Band Assisted / Negative / Low Bar Seated / Strict Ring Row

B.

Metcon

4 Rounds For Time:

500/400m Row/Ski / 1.25/1km Bike
15 X HSPU
15 X Chest To Bar Pull Up

Time Cap: 16 Mins

Scaling:
Pike PU / Z-Press
Pull Up / Low Bar Seated PU / Ring Row

——

Saturday:

Team WOD

5 Rounds For Time:

In Pairs

400m Run
20 X Synchro Thrusters @40/30kg
20 X Synchro Bar Over Burpee

Time Cap: 35 Mins

——

Sunday:

Hero WOD ‘Hammer’

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

5 Rounds For Time:

5 X Power Clean @60/40kg
10 X Front Squat
5 X Jerk
20 X Pull-Up

Rest 90s Between Rounds

Time Cap: 30 Mins

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