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Way to go Josh!

Monday

Level 2

Strength 1: Back Squat 3 Sets (All at the same weight)
- Reps of 20 (set 1)

- Reps of 10 (set 2)

- Reps of 10 (set 3)

*Not for a 20 rep max, but for a heavy set of 20, then a set of 10, & another set of 10 at the same weight
Rest 2-3 Min btw sets

- Then do –

Strength 2:

Press 5 reps, 30x1 Rest 30 sec
Weighted Sit Ups 10-12 reps, Rest 30 sec

WOD: AMRAP 5

10 Burpees
30 Dbl Unders

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Level 1

Pre-Skill Structural/Strength 1: Weighted Sit Ups 3 sets of 10 reps 

Skill Builder/Strength 2: Back Squat
4 sets of 10 reps; 30x1

WOD: AMRAP 10
8 Burpees
100 Rope Passes any way (dubs/singles, etc)

Tuesday

Strength: 4 Sets(15)
- 3 Position Power Snatch (high hang, below knee, floor- focus is on extension) Rest 30 sec
- Weighted Pull Ups 3 Reps; 31x0, Rest 30 sec
- Bulgarian Split Squat 8 each leg rest 1 min (hold db's or kb's)

WOD: Anaerobic  Repeats (15)
7 Power Snatch (touch & go)
100m sprint                                            

Sub to hang psn, or clean, or 14 Russian KB Swings + sprint

-

Level 1

Pre-Skill Anaerobic: 100m Sprint 2 sets

Burgener Warm Up Review Progressions w/pvc

Skill Builder: Overhead Squat 10 reps
WOD: Tabata Mash Up (rotate after each 20 sec interval) - 12 minutes total - 3 full Tabata rounds
- Russian KB Swings
- Hand Release Push Ups
- Sit Ups

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