weights+cardio

Day 1 Max Week:
Establish 1 Rep Max:
•Power Clean (12min)
WOD:
2 Rounds:
10 Clean & Jerk
•200m Run
20 Kb Swings
•200m Run
30 Wall Balls
•200m Run
RX:
C&J:135/85
KB: 55/35
WB:20/14
CRX:
C&J: 165/110
KB: 70/55
WB:20/14

WOD:
3 Rounds:
6 Front Squats
6 Burpees
6 Back Squats
1 Gasser
RX:135/85
CRX:185/125
Strength:
•Snatch
2×3 @ 65% 2×3 @ 70%
•Back squat
3×5 @ 70%
•Push press
5×3 @ 70%
•Snatch deadlift
4×5 @ 75%
•Box jumps
5×5 AHAP rebound
(Pick 3/your weakest)

WOD:
For Time:
10 Front Squats #135/85
800m Run
20 Jack Press #20/14
400m Run
30 Burpees
200m Run
Skill:
Handstands
Handstand Walks

Partner WOD:
Partner 1:
30 Double Unders
Partner 2:
Max Snatches #135/85
Score is Max Snatches in 7 Minutes.
Strength:
Clean & Jerk:
2×3 60%
2×3 60%
Snatch Balance:
3×3 65%
Front Squat:
3×5 65%

WOD:
12 minutes to establish 1rm:
1 Snatch Pull
1 Power Snatch
1 Full Snatch
+
Partner WOD:
6 Min
2 Gassers
Max Wall Balls
+
6 Min
35 Double Unders
Max KB Swings

WOD:
5 Rounds:
4 laps
21 Deadlifts #185/125
Strength:
Squat Snatch 4/3/2/1
Back Squat: 3/3/3/3

21 minute running clock:
Station 1:
7 Minutes:
100 Double Unders
Max wall Balls
Station 2:
7 minutes to find max
Any type of clean.
Rest with remaining time
Station 3:
7 Minutes
100 Mtn Climbers
Max KB SDHP #70/55
Your score will be a combined total of wall balls+SDHP+lbs over Bodyweight cleaned (50% for women)

WOD:
“300 My Way”
Alternating Minutes:
•Power Snatch #95/55
• Mountain Climbers (r=1, l=1)
At the top of every minute do 5 burpees. If you fail to finish five burpees in the minute, you will then do 3 burpees at the top of every minute. If it happens again you will drop your burpees by one rep. You will not receive an RX unless you make it through with 5 burpees the entire workout.
It is a race to 300 reps, burpees do not count.

WOD:
25 Ball Slams
05 Burpees
20 Hang Cleans #135/95
10 Burpees
15 KB Swings #55/35
15 Burpees
10 Front Squats #135/55
20 Burpees
Skill:
OH Squat
Snatch or Snatch Balance

Partner WOD:
4 rounds of:
•Max Double Unders
•12 Thrusters 105/65
For max double unders.
4 Rounds of:
•Max Double Unders
•14 kb swings 55/35
*For every minute after 8 your double under total will be deducted by 20. Find the balance between speed and efficiency.
Strength: (21 minutes to complete)
•Two sets of max reps:
75% of 1rm Front squat
•Three sets of 5
Heavy squat clean
•Two sets of 12
Deficit SLDL
•Two sets of 15
Max Height jump Squats