Skill/Strength

Deadlift

10×5 80%

WOD

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Skill/Strength

Hang Squat Snatch

1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.

WOD

AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike
Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike
Max Power Cleans (155/110)

Week 6/Day 2

Back/Front Squat

1×4/1×5 75/60%

1×4/1×5 80/65%

2x-1×4/1×5 80/70%

WOD

AMRAP 20:
-50 Wallballs (20/14)
-50 Double Unders
-40 Box Jumps (24/20)
-40 Toes to Bar
-30 Chest to Bar Pull-ups
-30 Burpees
-20 Cleans (145/100)
-20 Jerks (145/100)
-10 Snatches (145/100)
-10 KBS (70/53)

Skill/Strength

5 Rounds:
-35/25 Calorie Row
Rest 1:00 between efforts

WOD

3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees

Week 6

Back/Front Squat

1×6/1×5 70/65%

1×6/1×4 80/75%

1×3/1×4 90/80%

1×2/1×4 95/80%

WOD

21 – 15 – 9
-Wall Balls (20/14)
-Pull-ups
-Thrusters (95/65)
-Box Jumps (24/20)
-Kettlebell Swings (53/35)

Skill/Strength

Back/Front Squat

1×6/1×5 65/60%

1×6/1×5 75/65%

 2x-1×6/1×5 80/70% 

WOD

-4 Rounds:
-60 Double Unders
-30/21 Calorie Row
-10 Power Snatches (135/95)

Strength/Skill

1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%

WOD

AMRAP 13:
-70 Dumbbell Snatches (45/25)
-60 Wallballs (20/14)
-50 Calorie Row
-40 Push-ups