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Monday

WOD: 5 Rounds for Time (RFT) @ 75% of 1RM Jerk

7 – Dead Lifts

5 – Power Cleans

3 – Jerks

Weight is determined by taking 75% of your 1RM of Jerk – Athlete will use the same weight for the entire workout.

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Tuesday

Buy In: 3 minutes of Max Rep KBS 55/35#

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WOD: 8 Minutes - As Many Rounds as Possible (AMRAP) of:

4 Single Arm Snatch (2 reps per each arm)

10 Ab Mat Situps

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Endurance: At the Box (ECC’s Main Gym)

20 Minutes of 5 Burpee Box Overs + 20 Double Unders + 400 Meter Run

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Wednesday

Strength: Front Squat 5x10 @ 75% of 1RM

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WOD: for time

25 Thrusters @ ½ BW

800 Meter Run

25 Front Squats

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