Week of August 2

Monday:
Skill
Behind the neck Strict Press with snatch grip 5-5-5
Gymnastics Kip from bar or rings (no pull-up) 7-7-7
Back Extensions x10-15 reps three times

WOD:
AFAYPC (as fast as you possibly can)
21-15-9
Pull-ups
Overhead Squats (95/65)

Tuesday:
Skill:
Hip Extensions (weighted if technically sound)
Glute-Ham Raises (weighted if technically sound)

WOD:
AMRAP 20 Minutes
Run around the building (300m)
Bear Crawl 20 FT
18 KB Swings
10  Burpees
Bear Crawl 20 FT

Wednesday:
Skill:
Front Squat 5-5-5
Push Press 5-5-5
GHD Sit-ups 15-15-15

WOD: AMRAP 12 Minutes
1 Squat Clean (80% 1 Rep Max)
20 Double-Unders
5 Lateral Burpees over barbell

Thursday:
Skill:
1/2 Tabata Pull-ups
1/2 Tabata push-ups
Find the heaviest weight you can complete the following Complex without resting the bar on the ground
3 reps Snatch 1st & 2nd Pull Only
1 Muscle Snatch

WOD:
Start with 60% of your 1 rep max Jerk. Add a set increment until you miss a weight 3 times in a row (For instance start with 65# and your next lifts will be 75# then 85# then 95# then 105# then you miss 115# three times and you're done

Friday:
"Moore"
Rounds and Reps in 20 minutes
1 Rope Climb
Run 400m
Max Reps Handstand Push-ups