MAX WEEK

MAX WEEK

MAX WEEK

Open WOD 14.5(rest 10-15′ before transition)

Front Squats:7×3

10×30″ sec. On/ 30 sec. Off for(try and keep 85-90% effort each interval)

Sunday
Re-do open WOD 14.5( DB snatch 5×2 each arm for daily max if not doing 14.5 again)

10x100m sprints on 2′ interval

15′ EMOM 1 rep Hang Snatch: First 7 minutes use 80%, last 8 minutes use 90%

3″ below the knee pause clean:8×1

Strict press:5×5

60 pistols for time

14′ AMRAP
10 deadlift @225/135
10 burpees over the bar
40m walking lunges

Open WOD 14.4(rest at least 10-15′ Before moving to next thing) If happy with score, do 5×2 each arm DB snatch daily max

Partner WOD
20′ AMRAP
40m Sled Pushes 2 reds/red and black
10 Thrusters 135/95
*While one partner does sleds the other is […]

Open WOD 14.4 (rest at least 10-15′ Before moving to next thing)

Snatch Grip Deadlift: 6×3

GHD sit ups: 5×10

Snatch: 10×1 daily max

3 TNG clean: Daily max

Back Squat:3×8 across at same weight

3×8 HSPU *Make strict if possible*add deficit if possible

20′ EMOM
Odd: 15 Wallballs
Even:3 power cleans 135/95 and 1 muscle up or 3 pullups/3 pushups