Tuesday – Deload Back Squat 5 x 5

Metcon: “Isabel”

30 Reps for time of 135# snatch

Wednesday – Deload Floor Press 5 x

Metcon: “Helen”

3 rounds for time

400m run

21 KB swings (1.5 pood)

12 Pull-up’s

Friday – Deload Deadlift 5 x 5

Metcon: ”Diane

21-15-9

Deadlifts (225)

HSPU

Sunday – Open WOD 13.1

Tuesday – DE Front Squat 3 x 8 (60% of 1RM)

Bulgarian Split squat 4 x 8 (each leg)

Good Mornings 3 x 12

Metcon: 3 Rounds for time:

30 wall Ball

30 Squat Snatch (75#)

Wednesday – RE Push Press work up to an 8RM

Floor Press w/ DB’s 3 x 10

Band Press down 100 reps

Metcon: 5 rounds for time:
5 Push Jerks (185#)
10 Burpees

Friday – ME Deadlift 3RM

4” Block snatch High Pull 2 x 3 (110% 1RM snatch)

Metcon: 5-10-15
Back Squats (225#)
Box Jumps (30”)

Sunday – Clean & Jerk 1RM

Clean High Pull from the hang 4 x 4 (110% 1RM Clean)

Metcon:
200m row

21 H P Clean’s (165)

21 pull up’s

200m row

15 H P Clean’s

15 Pull up’s

200m row

9 H P Cleans

9 Pull up’s

RE Deadlift from 1.5” Deficit  1 x 2 work up to a 2RM (should take about 5-8 sets to get there including warm up)

Accessory: 4” Block Pull 2 x 3 @ 80% 1RM

Front Squat 1 x 20 @ 50% 1RM Back Squat

Metcon: 3 rounds
Row 750m
15x Deadlift (bw)
25x Box jumps

The Friday Finisher can be see HERE

DE Floor Press 5 x 2 @ 70% 1RM for bench (45s rest)

Standing DB Military Press 3 x 10

Band Press down 100 reps

Metcon: 19 rounds for time:
Pull-ups 1-2-3...10...3-2-1x reps
Push-ups 2-4-6...20...6-4-2x reps

ME Squat 1RM

GHD 4×12 heavy

Reverse Hyper 3 x 8 Heavy

Metcon: 12 min AMRAP
7x KB snatch (70#)
7x Ball slams (30#)
7x GHD sit-ups