Tuesday

Power Snatch
Build to a Heavy Double
+
3 x 2 @ 90% of Double

5 Rounds: (90:90)
10 Burpee Over DB
10 Alt DB Snatch
AMRAP Burpee Over DB


Wednesday

40min AMRAP (in Pairs)
50 Goblet Squats (24/16)
400m Run Together
50 KB Swings (24/16)
400m Run
50 T2B
400m Run
50 Push Ups
400m Run

*split work between pair, run together


Thursday

3 Round Super Set
6 Strict Press @ 60%
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest

500m Run
500m Row
1000m Bike Erg
*Staggered start, 3 mins to avoid overlap.


Friday

Deadlift
5 x 5 @ 72.5% (Deadstop)
(superset with 60s max / 50 Double Unders - Optional Skill Work)

5 Rounds (2:00 on, 1:00 off)
4 Devils Press (22.5/15kg)
8 DB Box Step Overs
Cal Row AMRAP


Saturday

In Pairs:
2K row (athletes must switch on the top of every minute)
10 synchro burpees
30 Bar Muscle Ups
10 synchro burpees
60 Power Cleans (60/42.5kg)
10 synchro burpees
90 Wall Balls (9/6kg)
10 synchro burpee


Sunday

Power Clean
Build to a Heavy triple
+
3 x 3 @ 90%

OPEN WOD 13.4
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.