Sat
For Time (CAP 32:00) w/ a partner…
Buy-in: 3 Laps Run (together)
then…
20 Rounds (YOU GO I GO)
2 Clean @185/125
4 HSPU
8 Alt. Pistol
Sun
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift @275/185
DB Bench Press @60/40
*250/200m Row after each set.
Monday
SNATCH COMPLEX
Every 2:00 for 14:00 (7 Sets)
@loading
1 Snatch High Pull*
1 Power Snatch**
*3″ floor to knee (both)
**3″ pause in catch
Metcon
Every 2:00 for 10:00 (5 Sets)
15 Wallball @20/14
16 Alt. DB Snatch @50/35
MAX Muscle Up
SCORE: Total of Muscle Up.
Tuesday
POSTERIOR STRENGTH
Every 3:00 for 12:00 (4 Sets)
6-10 BB Hip Thrust* @heavy
10-15 Double DB RDL @heavy
*3sec pause at top
Metcon
AMRAP 20:00
4-8-12-16-20…
KB Goblet Lunge @70/53
KB Russian Swing
Box Jump Over
Wednesday
PUSH JERK
Every 2:00 for 12:00 (6 Sets)
@loading
4 Push Jerk
*2sec pause in catch
Metcon
For Time (CAP 18:00)
3 Rounds of:
5 Hang Power Clean @115/85
5 Front Squat
5 Push Jerk
—– Rest 2:00 —–
2 Rounds of:
10 Hang Power Clean
10 Front Squat
10 Push Jerk
—– Rest 2:00 —–
1 Round of:
15 Hang Power Clean
15 Front Squat
15 Push Jerk
Thursday
OVERHEAD SQUAT
Every 2:00 for 12:00 (6 Sets)
@loading
4 OHS
*3sec down
**2sec pause at bottom
Metcon:
Every 1:30 for 18:00 (4 Sets)
a. 250/200m Row-Ski or 600/400m Bike
b. 12 Burpee Box Step Over
c. 15 GHD Sit Up/ 20 Abmat Sit Up
Friday
TBD – Open 24.2
