Day 1:
Olympic Lifting:
Every 3 Minutes for 18 Minutes:
Clean + 2-5 Front Squat (medium/medium heavy)

Conditioning:
3RFT:
5/3 Ring Muscle-up
10 Toes-2-Bar
15 Thrusters
30 Cal Row

2 Minute Rest


Day 2:
Olympic Lifting:
Min 0-3: 3-5 Sotts Press
Min 3-6: 3-5 Tall Muscle Snatch
Min 6-9: 3-5 Snatch Balance
Min 9-12: 3-5 Overhead Squat
Min 12-15: 3-5 Pocket Snatch
Min 15-18: 2-3 Hang Snatch
Min 18-21: 2-3 Snatch

Accessory:
3-6 RNFT
5 Box Jumps
3-5 Snatch Pull
1:00 Weighted Plank


Day 3:
Strength:
Back Squat 3-3-3-3

Conditioning:
3RFT:
Row 50 calories
150 double-unders
50 walking lunges

CrossFit Mainsite WOD

Accessory:
3-5RNFT
20-50’ handstand walk
10 Hanging leg raises


Day 4:
Conditioning:
CrossFit Open 16.3
AMRAP 7:
10 Power Snatches (M=75lbs, F=55lbs)
3 Bar Muscle-ups

@ 12 Minutes you 5 Minutes to establish Heavy 1 Rep Overhead Squat. Weight comes from the ground.


Day 5:
Conditioning:
“Elizabeth”

21-15-9 reps of:
Squat Clean 135/93lb
Ring Dip

3x
AMRAP 2
Shoulder to Overhead 115/73;b
Rest 1 Minute
AMRAP 2
Bar Facing Burpees
Rest 1 Minute
AMRAP 2
Bike for Cal
Rest 1 Minute