Strength
15 Minutes to attempt a new Back Squat 1rm
WOD
Four rounds for time of:
7 Power Snatches 135/95
14 Box Jumps
21 Wall Balls
Tuesday
Strength
Three rounds not for time of:
5 Bench Press @ 80%
ME Strict Pull-ups
WOD
For time:
30-20-10
Double-unders
KBS 53/35
OHS 75/45
Wednesday
Strength
EMOM for 7 Minutes
-2 Position Snatch (Floor+Hang) @ 75%
WOD
12 Minute AMRAP of:
Buy-in: Row or Run 400m
then...
8 Front Squats 80% of Bodyweight
8 HSPU
*Top of every minute perform 3 Burpees (Except during the buy-in)
Cash-out (at 12:00): Row or Run 400m (Opposite of what you did during the buy-in)
Thursday
Strength
Clean & Jerk
-5x2 @ 60%, 65%, 70%, 75%, 80%
WOD
"Danny" Hero WOD
20 Minute AMRAP of:
30 Box Jumps
20 Push Press 115/75
30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Friday
Strength
Overhead Squat
-3x5 @ 85% of Snatch 1rm
Back Squat
-3x5 @ 80% of 1rm
WOD
Complete the Chipper for time:
2 Rope Climbs
200m Farmers Walk (Combined weight=bodyweight/woman=75% of bodyweight) (Speed bump and back twice)
20 KB Snatch 70/53 (10 per arm)
20 Wall Balls
20 Deadlifts 60% of 1rm
20 Med Ball Slams
20 Russian KBS 70/53
20m Tire Flip
Time Cap: 25 Minutes
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