Sat
AMRAP 35:00
w/ a partner…
30 Cal Row-Ski or 20 Cal Bike
25 Deadlift @155/105
20 Front Squat
15 Clean
10 STOH
Sun
For Time
10-9-8-7-6-5-4-3-2-1
DBall/Sandbag Over The Shoulder @100/70
GHD Sit Up
HSPU
*After each set: 40m DBall Carry
Monday
PULL STRENGTH
Every 3:30 for 14:00 (4 Sets)
8-12 Strict Pull Up*
10/side, DB Bent Over Row @heavy
10-15 Banded Pulldown
*Scaling options:
8-12 Banded STRICT Pull Up
or
4-6 NEGATIVE Strict Pull Up (5sec down)
Metcon:
7 Rounds For Time (CAP 15:00)
7 CTB
7 TTB
7 Back Squat* @135/95
*From the floor.
Tuesday
CLEAN COMPLEX
Every 2:00 for 12:00 (6 Sets)
@loading
1 Clean High Pull*
2 Low Hang Power Clean**
*3″ floor to knee
**3″ pause in catch
Metcon:
AMRAP 6:00
5 Power Snatch @115/85
30 Double Under
—– Rest 3:00 —–
AMRAP 6:00
10 Hang Power Clean
30 Double Under
Score: Your worst ARMAP.
Wednesday
OVERHEAD SQUAT
Every 2:30 for 12:30 (5 Sets)
@loading
6 OHS
*3sec down
**2sec pause at bottom
Metcon
“ACID POOL”
(Coach Gui Becnhmark Creation)
6 Sets of:
1:30 ON
250/200m Row-Ski or 600/400m Bike
MAX Thruster @95/65
Thursday
PUSH JERK
Every 3:00 for 15:00 (5 Sets)
@loading
8 Push Jerk
*2sec pause in catch
Metcon:
For Time (CAP 18:00)
100 Plate GTOH @25/15
80 Push Up
60 PVC Abmat Straight Legs Sit Up*
40 Plate Deck Squat
20 Muscle Up
*PVC behing the neck.
Friday
TBD —- OPEN 24.1
