Saturday
3 Rounds For Time (CAP 35:00)
w/ a partner…
50 Hang Snatch @96/65
50 OHS
50 TTB
Sunday
MURPH PREP #1
Every 5:00 for 30:00 (6 Sets)
200m Run
then…
2 Rounds of:
5 Pull Up
10 Push Up
15 Air Squat
Monday
CLEAN COMPLEX
Every 2:30 for 12:30 (5 Sets)
@loading
1 Clean High Pull
1 Hang Power Clean
1 Hang Squat Clean
1 Split Jerk
Metcon
For Time (CAP 15:00)
30 Clean @155/105
25 Burpee Over Bar
20 Strict HSPU
15 Muscle Up
10 Chest To Wall HSPU
5 Pullover
Tuesday
FRONT SQUAT
Every 2:30 for 15:00 (6 Sets)
6 Front Squat @loading
Metcon
AMRAP 16:00
30 Double Under
20 Wallball @20/14
10 TTB
Wednesday
PUSH JERK
Every 2:30 for 12:30 (5 Sets)
5 Push Jerk @loading
Metcon
EMOM 20:00 (4 Sets)
a. 10-14 DB Box Step Up @50/35
b. 1-2 Legless/ Rope Climb
c. 10-15 Double DB Bench Press @heavy
d. 250/200m Row-Ski or 600/400m Bike
e. Rest
RX+: Double DB Box Step Up @50/35
Thursday
DEADLIFT
Every 3:00 for 15:00 (5 Sets)
5 Deadlift @loading
20 Plate Russian Twist
Metcon
3 Rounds For Time (CAP 16:00)
400m Run
20 CTB
30 KB American Swing @70/53
Friday
SNATCH COMPLEX
Every 2:30 for 12:30 (5 Sets)
@loading
1 Snatch High Pull
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Metcon
AMRAP 15:00
3 Wall Walk
6 Snatch @135/95
12 Push Up
