Sunday Funday
Start by 10:10 am Partner wod

Wod 1-
8 minutes
Run 800m
max wall balls with remaining time

Wod 2- 10 minute ladder, split work however you want. one partner working at at time
Power cleans
burpees
1,1,2,2,3,3,4,4,5,5, and on and on and on

Wod 3
12 Minutes
1000 meter row buy in
with remaining time max reps of man makers!

8am endurance. Time to start running again
good old fashioned 400’s, Warm up with a slow 800m jog
then 8×400 with 90 second rest between

9am Mobility 35 minute cap

10am chipper, partners
in any order complete the following… one partner working at a time, split however you want.
5 sled pushes (Down and back is one)
70 bike cals
70 rower cals
70 KB swing
70 goblet squat with the same weight
70 walking lunges with a dumbbell in each hand
70 thrusters with those dumbbells
400 Meter farmers carry with those dumbells (one partner carries both! keep switching.. it’s NOT each person carrying one)

Warm up-
3 Rounds
Run 200m
20 Weighted good Mornings
20 Push Ups

Strength
Deadlift
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Wod-

Warm Up
Bike or row until 5 after then meet at the front
Snatch Progressions- Put a little weight on as you go
0-2 Minutes 8 Power Postion power snatches
2-4 Mintues 6 Hang from the knee power snatch plus Over head squat
4-6 Minutes 4 Full Snatches
*This is the time to practice squat snatches, not with a fully loaded bar.

ALL STRENGTH DAY
Strength 1- 25 Minutes to establish a 1 rep max snatch, with good form! no press outs!
build up slow… might look something like this
5 at 40 percent, 3 at 50 percent, 3 at 70 percent, A few doubles at 80ish percent then start doing single reps and add weight after every made lift.
***newer athletes work on form! sets of 4 or 5, if you are pressing the bar out.. thats technically not snatch. time to clean up that form.

Strength 2
Bench Press
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

*****if you must get your cardio in do 6 intervals of 250 meter rower sprints with a minute rest between.

Warm Up-
8 Minutes of Partner bike, make it fun, make it race
30 Air  squats with 2 second hold at the the bottom

Strength
Back Squat-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Wod-