WoDs Week of 6/19/2017

Monday + Evening:
Deadlift 3x5
then
24 Minutes
50 DUs
2 135# Thrusters
Increase Thruster by 1 each round

Evening:
3x5 55# DB (in each hand) Clusters
EMOM 16 Minutes
5 55# DB Push Press (in each hand)
10 Sit Ups
With time remaining perform Air Squats

Tuesday + Jamerson:
Bench 3x5
5 RFT
Sled Push Down
Sled Push Up
10 OT Bench Burpees
10 55# DB Snatch

Jamerson:
Strength/Skill:
3-3-3-3-3
Muscle Snatch
Snatch
Snatch Balance

Met-Con:
5 Rounds
7 Power Cleans 185#
21 Double Unders
*8 minute time cap

Wednesday:
5K Trail Run with 16# Weight Vest

Thursday + Evening:
3x5 Strict Press
3xFailure Dips
3xFailure 20# Weighted Dips
3x10 Split Squat

Evening:
10 Rounds per arm:
Single Arm DB 55#, altnerate between Right and Left Arm
1 Power Clean
1 Squat Clean
1 Cluster
1 Power Snatch
1 Strict Press
then
You Go, I Go
AMRAP 30 Minutes
Run 200m
3 OHS 115#
6 Pull Ups
9 24 inch Box Jump Overs

Friday + Evening:
3x5 OHS
21-15-9
Row
255# Deadlift

Evening:
45 Minute AMRAP
You Go, I Go
Maintain Intensity, rest as needed, Goal is intensity, not "rounds completed"
3 Hang Snatches 115#
Low Bar Prowler Push
High Bar Prowler Push
3 Strict Press 115#

Saturday:
Jamerson:
Strength/Skill:
3-2-1-1-1
Snatch
Clean & Jerk
Overhead Squat
Then...
1 RFT
21 Toes to Bar
21 Burpee Box Jump Overs (24/30")
Run 1 Mile
21 Burpee Box Jump Overs
21 Toes to Bar
*with 16# Weight Vest