MONDAY: Snatching to start the week. Then a spicy conditioning session with thruster, burpees and core work.
TUESDAY: Push and pull strength day. Accessory skill session. WOD is simple, lots of double unders and pull ups.
WEDNESDAY: Front squats and then more front squats with assault bike sprints. Then we have some running.
THURSDAY: DB Push and pull strength with some core work. Skills is wall balls and hollow rocks, yes wall balls. Repeat AMRAPs in the conditioning.
FRIDAY: Assault bike sprints, clean and jerks, toes to bar and then some burpees. You will do this several times through.