Saturday

Open Gym: 8am - 10am

Friday

Partner WOD

For Time:

100 x Pullups
100 x KB Swings (L1 16/12, L2 24/16, L3 32/24)
100 x Double Unders
100 x Hang Power Snatches (L1 30/20, L2 & L3 40/30)
100 x Burpees

1 x person working at a time.

Thursday

Deload Week:

OTMEM 20:

Odds - 2 x Muscle ups (Ring/bar/low ring transition)

Evens - 3 x Squat Clean & Jerks (Heavy as possible)

Wednesday

Deload Week

Skill: Pull up Progressions

OTMEM 8:

Odds - Max unbroken strict pull ups.

Evens - Max unbroken kipping pullups. 

Then:

OTMEM 6:

Max Unbroken Push ups.

Tuesday

Deload Week

Skill: Snatch progressions

25 Minutes:

Snatch Complex:

1 x Snatch grip Dead Lift

1 x Squat Snatch

3 x Overhead Squats

Start light, increase weight after each complex, rest as needed.