Sat
30 Rounds – Alternate after a full round
3 Burpee
3 Power Clean 135/95
3 Front Squat
3 Shoulder to Overhead
3 Air Squat
After Rounds 6,12,18,24 and 30 each partner runs 200m
Sun
3 Rounds
5 Wall Walks
20 Power Snatch 75/55
10 TTB
20 Step Back Lunge
RX+ 3 rope climbs
Mon
Back Squat 4×12, try to match or beat last week’s #s
Metcon
15 Min AMRAP
5 Push Press 115/85
10 Deadlifts 115/85
15 Sumo Deadlift High Pull 115/85
10 Toes To Bar
5 Single Leg Squat each leg
Tues
20 Min Cap
60 DB Hang Clean and Jerk 50/35 (30 each arm)
50 Box Jump Overs
40 Box Step Overs w/ 50/35 DB
30 DB Snatch (15 each arm)
200 M Run
10 Rope Climb
5 Min Break
15 Min to establish a 2 RM touch and go Snatch
Wed
5 Rounds – 30 Min Cap (including break)
10 Power Clean 135/95
10 Burpee Over Bar
10 Chest to Bar Pull Ups
5 Min Break
5 Rounds
5 Squat Clean
5 Burpee Pull Ups
Score total time including break
Scale to something you think you can do the 1st 5 rounds in about 15 minutes
Thurs
Front Foot Elevated Split Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Metcon
24 Min EMOM
45 Sec Work 15 Sec Break/Transition
Min 1 Abmat Sit Ups – RX+ GHD (Start at any station if short on GHDs)
Min 2 Double Under
Min 3 and 4 Run 1 Lap 330M
No Score today – Just keep moving
Fri
“Jackie” – Quarterly Test
1000M Row
50 Thrusters 45/35
30 Pull Ups
or
Jackie +
50 Cal Bike
50 Wall Balls
15 Muscle Ups
Strength
Bench Press 4×12 – Try to match or beat last week’s #s
