Monday
Front squat: 3 RM with drop set of 3×3 @70-90% then 1 set of 10 Back Squats @ 60% ** 20 min time cap
OR Supplementary Strength
3 rounds for time of:
25 dumbbell push jerks
50 double-unders/single unders
25 weighted step-ups/un-weighted step-ups
50 double-unders/single unders
Tuesday
Snatch Complex OR Supplementary Strength
3 rounds
15 burpees
15 tire flips
15 v-ups
Wednesday
strict press: 3 RM with drop set of 3×3 @70-90%
Superset with 5-10 pull-ups **Tough version**
OR Supplementary Strength
Hero WOD
ERIN
5 rounds
15 dumbbell cleans
21 pull-up (strict) /21 ring rows
Thursday
Shoulder Health Clinic – Pt 1
5 2-minute rounds of:
10 Pushups
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
Friday
OR Supplementary Strength
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 20 Jumping Lunges
Minute 2 – 20 V-Ups
Minute 3 – 10-15 Plank to Pushups
Saturday
In teams of 2
200 m lunges
4 rounds
10 wall balls each over pull-up bar
10 sit-ups each pull over to each other
10 KB swings each
Then
400 m run
