Sat
AMRAP 35:00
With a partner
80 Cal
60 Deadlift @135/95
40 Wallball @10/14
20 Muscle Up
Sun
“FIGH GONE BAD STYLE”
3 Rounds For Reps:
1:00 Plate GTOH @45/25
1:00 Burpee To Plate
1:00 KB SDHP @53/35
1:00 Box Jump Over
1:00 KB Pike Lift Over
1:00 Rest
Score: Total of reps.
Monday
MATIN LUTHER KING JR.
For Time (CAP 45:00)
w/ a partner
Buy-In:
15 Burpees Over Partner
Then, 2 Rounds of:
19 Snatch (95/65 lb)
29 Cal Row/Ski/Bike
Then, 2 Rounds of:
19 Thruster (95/65 lb)
55 Cal Row/Ski/Bike
Then, 2 Rounds of:
19 Clean & Jerk (135/95 lb)
63 Cal Row/Ski/Bike
Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double Under
Finally, 2 Rounds of:
35 Push Up
39 Abmat Sit Up
Tuesday
SQUAT
Every 2:30 for 15:00 (6 Sets)
@loading
6 Back Squat
Before the workout.
10 Rounds For Time (CAP 13:00)
7 DB Hang Clean To Reverse Lunge @50/35
5 DB Thruster
3 Burpee Over The DB
*One side per round.
Wednesday
SHOULDER PRESS
Every 2:30 for 15:00 (6 Sets)
@loading
6 Shoulder Press
10-15 Bent Over Y Raise
Before the workout.
For Time (CAP 13:00)
21-15-9
Clean @115/85
Push Press
TTB
Thursday
PULL STRENGTH & STRICT PULL UP
Every 2:30 for 12:30 (5 Sets)
5-10 Strict Pull Up
10 BB Bent Over Row @loading
Before the workout.
AMRAP 16:00
250/200m Row-Ski or 500/400m Bike
15 KB Russian Swing @70/53
10/side, KB Suitcase Deadlift
Friday
SNATCH
Every 2:30 for 12:30 (5 Sets)
@loading
1 Snatch Deadlift*
1 Snatch High Pull*
2 Low Hang Muscle Snatch
*3″ floor to knee
Before the workout.
For Time (CAP 15:00)
15-12-9
Snatch @95/65
CTB
12-9-6
Snatch @115/85
Pull Up
