Skill-work: Cleans, Thrusters, and OHS
Week 1 of 5-3-1 Strength Program
Bench 5-5-5+

Level 1/2

5 Rounds for time
5 Power Cleans, 135 lbs.
5 Thrusters, 135 lbs.
5 OHS, 135 lbs.

Basics

5 Rounds for time
10 Medicine Ball Cleans 20#
10 Wall Balls 20#
10 Burpees

No 5-3-1 Strength Training this week
(Lvl 1/2 – If you missed any of the 5-3-1 training last week, then make them up sometime during this week.)
Skillwork – Thruster, Deadlift, Push-press

Chipper WOD

(Basics skip first three exercises.)
10 Thruster @ 115#
20 Deadlift @ 225#
30 DB Push-Press 40s
40 Burpees
50 Box Jumps 24″
60 Pull-ups
70 Wall Balls, 20#
80 Calories on Row Machine
90 yard bear crawl – 6 lengths
100 Double-under or 400 Singles