Monday:
Snatch Technique A (On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5
Snatch Drop (4:00 – 8:00):
4 Sets of 4
Snatch Balance (8:00 – 12:00):
5 Sets of 3
Snatch Technique B (On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Conditioning
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
HOME WOD:
EQUIPMENT
“Barbs”
3 Rounds:
10 Strict Pull-Ups
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
10 Strict Pull-Ups
Rest 3:00 between rounds
Body Armor
Tabata Dumbbell Front Squats
Tuesday:
Gymnastic Conditioning
On the Minute x 10:
1 Set of Strict Handstand Push-ups
Conditioning
“Sole Cycle”
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike
KILOS
*Round 1: 70/48
*Round 2: 61/43
*Round 3: 52/38
Aerobic Threshold Intervals
On the 3:00 x 8 Rounds:
400 Meter Run
HOME WOD:
EQUIPMENT
“Tiger Balm”
AMRAP 20:
200m Run
7 Double Dumbbell Power Clean and Jerks
40 Double-Unders
Body Armor
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions
Wednesday: 
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
Conditioning
“21 Jump Street”
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar
KILOS
43/29
Body Armor
3 Giant Sets:
Romanian Deadlifts
Dumbbell Bench Press
Rest 2 Minutes Between Sets
 
HOME WOD:
EQUIPMENT
“Bergeron Beep Test”
On the Minute:
7 Goblet Thrusters (single DB)
7 Single Arm Alternating DB Power Snatches
7 Burpees
  • For as long as possible
After 10 rounds, add (1) rep to each movement.
Body Armor
AMRAP 5: Strict Pull-Ups
Every Minute on the Minute: 7 Dumbbell Pushups
*Hands on DB’s making a slight deficit pushup
 
Thursday:
HOME WOD:
TBD
 
Friday:
Box Squats
On the Minute x 10:
2 Box Squats
Jerk Technique (on the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5
Tall Jerk (4:00-8:00):
4 Sets of 4
Pausing Split Jerk (8:00-12:00):
5 Sets of 3
Clean and Jerk Technique (On the 12:00):
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk
Clean and Jerk (On the 20:00):
In a 5-Minute Window:
Build to a Moderately Heavy Clean and Jerk
Conditioning
“Alone Together”
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike Erg
KILOS
32/24
 
HOME WOD:
EQUIPMENT
“Round-a-bout”
1 Round:
50 Single Arm Alternating DB Squat Cleans
100 Double-Unders
50 Hand-Release Pushups
100 Double-Unders
50 Single Arm Alternating DB Squat Cleans
Body Armor
OTM x 10:
Odd – 4 Tempo Split Squats (left)
Even – 4 Tempo Split Squats (right)
*4 seconds down, regular speed up.
Saturday:
Conditioning
“The Green Mile”
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
KILOS
61/43
Body Armor
3 Giant Sets:
50′ Overhead Dumbbell Walking Lunge (Left)
50′ Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps
Rest 1:30 Between Sets
 
HOME WOD:
EQUIPMENT
“Double Time”
For Time:
3 Mile Run
Every 3:00, stop to complete:
9 Burpees + 21 Air Squats
Workout starts on the burpees and air squats.
Body Armor
50-40-30-20-10: Hollow Rocks
After each set:
10 DB Rows from Pushup position (10/side)