Wednesday

MAX EFFORT
Power Clean 3,2,2,1,1


WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of
Hang squat cleans 115/80lb
20,19,18,17,16,15,14,13,12,11 rep rounds of:
Sit ups

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Tuesday

MAX EFFORT
Power Snatch 3,2,1



WOD
21-18-15-12-9-6 rep rounds of
Sumo Deadlift High pull 75/50lb
Push Press 75/50lb

Monday

 Are you still eating Paleo???



Max Effort
Overhead Squat 5,3,1+ 



Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 burpees



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Saturday

REST DAY


REST DAY


REST DAY


REST DAY

Friday

When doing the push ups you hips should NOT touch the ground, only your chest. Look forward so you do not lead with your face and hear your coach yell at you that you are not going low enough.
Chest to the deck, not your gut or hips. Move in one plank... do not lift your chest up and leave your hips behind (to be demonstrated in class).
There are a lot of push ups to do, you do not need a 'no rep' in this workout. 


WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats



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Thursday

MAX EFFORT
Front squat 5,3,1+



WOD
For time complete the following:
30 SQUAT clean and jerks 135/95lb

Wednesday

MAX EFFORT
Deadlift 5,3,1+




WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (55/35lb)
12 Pull-ups



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