WoDs Week 8/7/2017

Monday:
Jamerson:
Met-Con:
21-15-9
DB/KB Thrusters (35/50lbs.)
9-15-21
Deadlifts (155/225lbs.)
* 8 minute time cap

Strength/Skill:
Squat Clean + Front Squat @ 210
4x1+4

Tuesday:
4 Rounds NFT
10 Strict Dips
10 Coassack Squat @ 50#
Then
EMOM 19 Rounds
2 @ 225 Squat CLean

Jamerson:
Met-Con:
10 Minute AMRAP
(1) 8 Overhead Squats (65/95lbs.)
(2) 8 OTB Burpees
(3) 8 Toes to Bar
Strength/Skill:
(1) Snatch 8x4 @ 80% of 90%
(2) Snatch Pull 3x3
(3) Snatch Deadlift 3x3

Wednesday:
30 Minute AMRAP
10 55# DB Thrusters
Run 200m
10 55# DB Push Press
Run 200m
10 55# DB Power Cleans
Run 200m
10 55# DB Deadlifts
Run 200m
10 55# OHS (single arm, 5 per arm)
Run 200m
10 55# DB Elevated Reverse Lunge
Run 400m
Repeat until 30 minute marker

Thursday:
EMOM 16 Minutes
3 Hang Power Cleans + Push Jerk @ 165#
3 30" box jump

Jamerson:
Met-Con:
3 Rounds
(1) 20 Alternating KB/DB Snatches (35/50lbs.)
(2) 10 Single Arm Front Rack Walking Lunge (R)
(3) 10 Single Arm Front Rack Walking Lunge (L)
(4) Run 300 Meters
* 12 minute time cap
Strength/Skill:
(1) Power Snatch 8x4 @ 80% of 90%
(2) Muscle Snatch 5x3
(3) Snatch Push Press 5x5
(4) Snatch Balance 5x3

Friday:
1 RFT
W/ 20# Weight Vest
Run 1 Mile
10 55# DB OHS (10 per arm, 20 total)
15 55# DB Thrusters
20 55# DB Push Press
25 55# DB Power Clean
Run 800m
10 55# DB Snatch (10 per arm, 20 total)
15 55# Thrusters
20 55# Squat Cleans
25 55# Deadlifts
Run 400m
15 55# Thrusters

Evening:
Trail Run

Saturday:
Jamerson:
Strength/Skill:
Work up to a heavy single
(1) Snatch
(2) Clean and Jerk
Met-Con:
In teams of 4
For time
(1) 60 Handstand Push-ups
(2) Run to Hexham Drive and back (as a group)
(3) 80 Ground to Overhead (95/135lbs.)