Day 1
3 position snatch 70%
3x3 high hang
3x3 mid thigh
3x3 from the floor
snatch pull 90% 3x3
snatch grip push press from back 65% of 1rm snatch 4x5
Then
21 kb swings
21 sdhp 2pood
800 meter run
15 kb swings 2pood
15 sdhp 2pood
400 meter run
9 kb swings 2pood
9 sdhp 2pood
200 meter run
Day 2
back squat 70% 5x5
front squat 70% 3x5
20 strict pullups
50 toes to bars
Then
Lizzie
12,9,6,3
185lb power cleans
Ring Dips
For time
Day 3
20 minute amrap
12 clapping pushups
8 med ball cleans
4 hspu
Day 4
3 position clean 70%
High Hang 3x3
Mid Thigh 3x3
From the floor 3x3
clean pulls 90% 3x3
rack jerk from behind the neck 65% of best jerk 2x5
ab wheel 3 x 20
Day 5
Talia's Bday Wod
For Time: 26 of each
Sprint 26 yards w/ med ball
R ARM kb oh squats
Burpees
L ARM kb oh squats
Squats
Kb swings
Pullups
L ARM kb snatch
Lunges
R ARM kb snatch
Toes to bar
Sprint 26 yards with med ball
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