Sat
AMRAP 30:00
With a partner
30 TTB
20 Deadlift @185/125
15 SYNC Burpee Over The Bar
Sun
For Time
25-20-15-10-5
HSPU
Power Clean
DB Box Step Up @50/35
Round 1 – 95/65
Round 2 – 115/85
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/125
Monday
SNATCH
Every 2:30 for 12:30 (5 Sets)
@loading
1 Snatch Deadlift*
1 Snatch High Pull*
3 Hang Muscle Snatch
AMRAP 15:00
5/side, DB Snatch @50/35
10 Alt. DB OH Lunge
15 Cal
Tuesday
BACK SQUAT
Every 3:00 for 15:00 (5 Sets)
@loading
10 Back Squat
For Time (CAP 12:00)
10 to 1
KB Goblet Squat @70/53
TTB
Wednesday
SHOULDER PRESS
Every 3:00 for 15:00 (5 Sets)
@loading
10 Shoulder Press
10 DB Lateral Raise
4 Sets of:
1:30 ON + 1:30 OFF
15 Push Up
MAX Double Under
Score: Total of Double Under
Thursday
PULL STRENGTH & STRICT PULL UP
Every 3:00 for 12:00 (4 Sets)
5-10 Strict Pull Up
10/side, DB Bent Over @heavy
5 Rounds For Time (CAP 15:00)
15 Thruster @95/65
15 Pull Up
Friday
CLEAN
Every 2:30 for 12:30 (5 Sets)
@loading
1 Clean Deadlift*
1 Clean High Pull*
3 Hang Muscle Clean
*3″ floor to knee
AMRAP 16:00
5 Clean @155/105
10 KB Swing @53/35
15 Abmat Sit Up
