Week 3

Monday: Rest Day
               Bonus work:  On a 13 minute running clock do Helen, with the remainder of the time do as many round of Cindy as possible.

Tuesday: 
WU: Bent Row 2x20
         Hammer Curl 2x20

Strength: High Hang Snatch 5,5,4,3,3 as heavy as possible
               Burpees 5x25 as fast as possible rest no more than 2 minutes between sets

WOD: 5 rounds of max Box Jump in 2 minutes  rest 1 minute between sets
            increase height each round  20,16  22,18   24,20  26,22   28,24

Bonus work: 3 hours before or after main WOD: tabata 2 mile run


Wednesday: 
WU: 2x20 Good morning
         2x20 shrugs with barbell
Strength: Deadlift  4x20
                4x AMRAP KBS in 1 minute rest 2 minutes

WOD: 21,15,9
            Squat Cleans   155,105
            Pull Ups

Bonus work: 3 rounds for time 20 Burpees
                                                 20 Pull Ups
                                                 20 T2B

Thursday: 
Cardio: Run or row for max distance 1min rest 1min
                                                           2 min rest 2 min
                                                           3 min rest 3 min
                                                           2 min rest 2 min
                                                           1 min rest 1 min

Oly Class

Friday:  Rest if you are doing the NLI otherwise do:
WU: 2x20 Chest Fly
         2x20 Tricep kick backs

Strength: 5 sets of 25 hand release push up  rest as needed
               5x7 muscle ups  rest as needed

WOD: EMOTM 1-10   5 OHS 135/95
                           11-20  7 STOH 135/95
                           20-30 9 T2B

Saturday: Rest or NLI


Sunday:
WU: 1k run

Strength: 4 sets of max rep Wall Ball rest as needed  try to get 150 reps total
               4 sets of max rep DU rest 1 minute

WOD: Back Squat 30 reps 185/153
            Run 400m
            BS 20 reps
            Run 800m
            BS 10 reps
            Run  1200