1.6 - 1.12

Starting this week. . we are going to Thursdays as our Rest Day...this will be changing a bit also, to line up with Opens. Where you will have Thursdays and Mondays as Rest Days; Monday being a recovery day to loosen up and get ready for the following week.  

Skills: Add into warmup and post workouts. 
A. HS Walks
B. Double Unders
C. Wall Walk - practice technique and efficiency with these

Monday
am:
A. 
:30 SPRINT on AD/AB
x 8; rest 3:30 between
B. 
:30 on @80%
:30 on @50%
x 10 min on Rower
C. Back Squat - climb to heavy 4 for the day
D. Strict Press - build to heavy double in 8 minutes 

pm: 
A. EMOM x 10
odd: Muscle Ups ; relative # to athlete ; higher volume
Even: 12 alt Pistols
B. 5 rds
20 Wall Balls
15 Burpees
20/15 Pullups
Rest :30 between rds 

C. DB SA Row 6-8 reps x 5 sets; resting :30 between arms

Tuesday
am:
A. 800m Row x 6, rest 2 minutes between
B. 20 TGU - alternating, light, stability focus

pm:
A. Snatch High Pull + Snatch + 3-5 OHS - climb in complex and record # of OHS with each #
B1. TnG Deadlift 315/225 (-2) x 4; rest :30
B2. Max HSPU x 4 ; rest 2:30
C. 
5 min on AB @80%
rest 3 min
amrap 10@85%
250m Row 
20 Double Unders
15 Hang Power Cleans (95/63)
rest 4 min
amrap 10@90%
5 Cal Assault Bike
10 DB Thrusters (40/30)
10 GHD Sit-ups 
rest 4 min
5 min on AB - 95%

Wed:
am: 
A. :30 on Hard
:30 on easy 
x 8 minutes on AD
+
7 min Row @Z1
+ 
Light TGU work, stability and positional focus
+ 
Prep movements for tonight, few rounds, slow pace

pm:
A. Opens WOD 12.3
AMRAP 18
15 Box Jumps (24/20)
12 Shoulder to Overhead (115/73)
9 T2B 

Thursday: Rest 

Friday:
am:
A. CG DL + Hang SqT Clean + TnG SqT Clean + Front Squat (-2) ; *perform full complex only 3-4x MAX with higher loads. 
*record weight for complex, but also amount of Front Squats Completed 
B. EMOM x 10
20 Double Unders + 10/7 C2B Pullups

pm:
C. 
10  Snatch (135/93)
10 Back Squats ^
8  Snatch (145/98)
15 Back Squats ^
6 Snatch (155/103)
20 Back Squats ^
4  Snatch (165/108)
25 Back Squats ^

Saturday: (Northeast Nastyness) Gym Only Open til 10a; then closed for Private Event
A. 10 min of Shoulder Rehab Work + Stability Focus. 
B.
1k Row x 6; rest 2:30 between; sustain!
C. 10 min of Core Work; focus on movement weakness here 
D. 15 min AD @70%

Sunday: Rest