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| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Conditioning Intervals | |
| Wednesday | Deadlift | |
| Thursday | Thruster Complex | |
| Friday | Upper Body Push/Pull | |
| Saturday | Squad WOD | Seventh Heaven 7:15 AM |
| Sunday | Upper Body Push/Pull | 1pm CFR7 Ice Skating (Sculpture Garden Rink, D.C.) |
Strength
Every 2:00, 8 Sets
1-4) 2 Hang Power Snatch + 1 Overhead Squat (↑, start at 50-60% of 1RM Snatch)
5-8) 1 Hang Power Snatch + 1 Overhead Squat (↑)
*Hold onto bar b/t reps
Conditioning
For Time:
30 Sit-Ups
30 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
30 Toes to Bar (FX: Hanging Leg Raises)
30 Overhead Squats (75/55) (FX: 55/35) (RX+: 95/65)
*10:00 Cap
