Saturday
For Time (CAP 35:00)
w/ a partner…
150 Deadlift @185/125
150 Box Jump Over
150/110 Cal Row-Ski or 130/90 Cal Bike
*Partition However You’d Like.
Sunday
5 Rounds For Time
25-20-15-10-5
GHD Sit Up
KB American Swing @70/53
5-4-3-2-1
Clean & Jerk @loading
REP SCHEME:
25 GHD… 25 KBS… 5 C&J… 20 GHD… 20 KBS… 4 C&J…
C&J Load:
5x @155/105
4x @185/115
3x @215/125
2x @225/135
1x @235/145
Monday
AMRAP 35:00
w/ a partner… “YOU GO I GO”
*1 full round/each.
5 Thruster @95/65
5 TTB
5 HSPU
5 Burpee Over Bar
*If you don’t have a partner, just rest 1:1
Tuesday
SNATCH COMPLEX
Every 2:30 for 12:30 (5 Sets)
@loading
1 Snatch High Pull
1 Hang Power Snatch
1 Hang Squat Snatch
1 OHS
Metcon
5 Rounds For Time (CAP 13:00)
3 Pullover
5 Muscle Up
7 Squat Snatch @115/85
Wednesday
FRONT SQUAT
Every 3:00 for 15:00 (5 Sets)
8 Front Squat @loading
Metcon
“KAREN RUN”
For Time (CAP 15:00)
150 Wallball @20/14
*100m Run every break.
**If you just stop doing it, it’s considered a break.
Thursday
PUSH PRESS
Every 2:30 for 12:30 (5 Sets)
10-8-6-4-2 Push Press @loading
Metcon
“ANNIE MEETS CINDY”
For Time (CAP 19:00)
50-40-30-20-10
Abmat Sit Up
Double Under
then…
25-20-15-10-5
Pull Up
Push Up
Friday
EMOM 40:00 (8 Sets)
a. 8-12 DB Squat @50/35
b. 8-12 DB Snatch
c. 8-12 DB Box Step Up
d. 250/200m Row-Ski or 600/400m Bike
e. Rest
RX+ DB @70/53
