September 30 - October 5

Monday

Snatch work

8-10 min warmup

15 min OHS

20 min snatch/ power snatch work

10 min snatch pulls

Tuesday

15-20 min to build to 1RM C&J

WOD: E2MOM 14 min
50 DU
6 Power clean & Jerk @ 60-70% of working weight

Wednesday

WOD: AMRAP 30 min 

400m run
30 Russian KB Swing @ 70/50
20/15 cal bike
10 burpee box jump-over @ 24/20

Thursday

E2MOM 6 rounds
3x OH Squat

then
10-15 min working on snatch pull

WOD: For Time 

30 Thruster @ 115/75

30 power snatch 

30 OH Squat

Friday

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: For Time (teams of 2)

100 cal row 

200 wallball

100 cal row