Monday 18
WOD 1
Clean + Jerk
3+1 – 3+1 – 3+1 – 3+1 – 3+1
Use same weight across all 5 sets
WOD 2
For Time
5 – 8 – 13 – 21 – 34 – 55
American KB Swings 24/16kg
13 – 21 – 34 – 55 – 89 – 144
DU
18 min Time Cap
Tuesday 19
WOD
EMOM 35
7 Rounds
1: 7 Lateral Burpees Over Bar
2: 7 Handstand Push Ups
3: 7 Pull Ups
4: 7 Thrusters 42.5/30kg
5: 7 Toes to Bar
Wednesday 20
WOD 1
Deadlift
Build to Heavy Single
WOD 2
3 Rounds For Time
30 Box Jumps 24/20″
20 Power Snatch 42.5/30kg
15 Minute Time Cap
Thursday 21
WOD 1
15 Mins
Handstand or Muscle Up Practice
WOD 2
For Time
In Pairs
50 – 40 – 30
Wall Balls 9/7kg
Cal Row
18 Minute Time Cap
*If using bike do 40/30/20 cals
Friday
OPEN WOD 19.1
Saturday
Coaches WOD
Sunday
REST DAY