9/9 - 9/14

Monday

Strength
E2MO2M - 14 Minutes (7 sets)
1 Power Clean + 1 Squat Clean
Build to Heaviest Set

WOD 
Option A
9-7-5
Power Cleans 205/145
Ring Muscle-ups

Option B
15 Power Cleans 155/105
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Tuesday

Conditioning
3x8 min AMRAP with 4 min rest in between 

From 0 - 8 min AMRAP of 
20 Cal Row
15 Chest to Bar
(rest 4 min)
From 12 - 20 min AMRAP of
30 DUs
12 Wallballs 20/14 *30/20
(rest 4 min)
From 24 - 30 min AMRAP
10 Burpees
10 Toes to Bar
Wednesday

Strength
           5x3 Full Snatch

WOD 
9 Minute AMRAP
3 Hanging Power Snatch75/55
3 Overhead Squats 
30 DUs
6 HPS
6 OHS
30 DUs
9 HPS
9 OHS
30 DUs...

Thursday

Michelle's B-Day WOD
PAINSTORM XIX

AMRAP 40 Min
5 Deadlifts 75/55
5 Hanging Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

Friday


Strength
Split Jerk off the Rack
5x3

WOD - Jake the Snake
10-9-8-7-6-5-4-3-2-1 Push Jerk 135/95
2-4-6-8-10-12-14-16-18-20 Pull-ups

Every time you drop - 5 Burpee Penalty

*20 min cap

Saturday

WOD - Teams of 3
3 Rounds of
400m Team Run (each person runs 400m at a time)
75/55 Cal Row (ideally switch after every 25 cal)

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

35 minute cap

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