Sunday
2 mile time trial
Monday:
Short Interval:
4x200m; :60 rest
WOD:
15 min AMRAP
10 KB swings (1.5/1)
15 sit-ups
20 double-unders
Tuesday:
Power Clean 1-2-3-2-1
*Use the heaviest weight you can for each set. Rest as needed between sets
WOD
21-15-9 reps of:
Power Clean (135/85)
Handstand push-up
Wednesday:
Long Interval:
2 x 200m
2 x 400m
2 x 800m
*Rest 1:1
Thursday:
WOD:
800m run
30 pull-ups
60 squats
30 clean & jerks (135/95)
60 squats
30 pull-ups
800m run
Friday:
5-5-5-5-5 Shoulder Press