AM:

– 4 x (1 Power Snatch, 2 Snatch) @ 70%

– 5 x 5 Back Squat @ 88%

– 5 x 5 Bench Press @ 88%

– 5 x 3 Bent-Over Barbell Row @ 90% 1RM Clean

(Add 5 lbs. from prior session for all lifts)

PM:

A1. EMOTM, 20 Minutes:

– 2 Rope Climbs (Legless / Regular);

– 3 Atlas-Stone Tosses

B1. 5 x 20 GHD Sit-Ups. SCALE AS NECESSARY. If you are still getting used to the GHD, this volume is excessive. Add no more than 10% to your total rep-count from last GHD session.

IF YOU RESTED YESTERDAY: YOUR WOD IS AS FOLLOWS. IF NOT, THEN TAKE A REST DAY TODAY. ALL INDIVIDUALS TO FOLLOW THE SAME PROGRAMMING TOMORROW.

AM:

3 x 3 Snatch @ 90%

3 x 3 Clean and Jerk @ 90%

5 x 2 RDL @ 92% of 1 RM Deadlift

PM: “GANG-GREEN RE-DEUX”

Complete 10 Rounds of the following:

– 6 Heavy KbS (32/24)

– 8 Pistols

– 12 T-2-B

– 1:00 Rest

AM:

5 x 5 Back Squat @ 80%. Add 5 lbs from previous session.

5 x 5 Bench Press @ 80%. Add 5 lbs. from previous session.

5 x 8 Glute Ham Raises

PM:

EMOTM, 20 Min:

– THIS Min: 1 WWU, 10 Unbroken C-2-B Pull-Ups

– THAT Min: 6 Inverted (Feet on box, above hands) Ring Rows

AM:

– 2 x 3-Pos. Snatch @ 65%

– 2 x 3-Pos. Snatch @ 70%

– 4 x 5 Snatch High-Pull @ 65%

– 4 x 6 Behind-the-Head Jerk Drop @ 65%

PM: “Heave-Ho” Two Rounds of the following:

– 2:00 Max-Rep Thrusters (115/75), followed immediately by:

– 2:00 Max-Rep Box Jumps (24″/20″)

– 3:00 Rest

– 1:00 Max-Rep Thrusters (145/105), followed immediately by:

– 1:00 Weighted Step-Ups (45/25) to a 30″/24″ box

– 5:00 Rest

AM:

– 5-4-3-2-1 Muscle Snatch Progression (to 70% of 1 RM)

– 5 x 5 Front Squat @ 80%

– 5 x 5 Strict Press @ 80%

– 3 x 5 Deadlift @ 90%

PM: 30 min light jog (Z1), plus Athlete’s Choice:

– TT Yoga (if so, skip jog)

– GPP Mobility Work.

AM:

– 4 x (1 Power Snatch, 2 Snatch) @ 70%

– 5 x 5 Back Squat @ 88%

– 5 x 5 Bench Press @ 88%

– 5 x 3 Bent-Over Barbell Row @ 90% 1RM Clean

PM:

EMOTM, 20 Min:

– THIS Minute: 5 Consecutive Muscle-Ups;

– THAT Minute: 10 GHD Sit-Ups