For Time (CAP 35:00)
w/ a partner…
10 Wall Walk
50 Power Clean @135/95
20/15 Cal Row-Ski or 15/10 Cal Bike
8 Wall Walk
40 Power Clean
40/30 Cal Row-Ski or 30/25 Cal Bike
3 Wall Walk
30 Power Clean
60/40 Cal Row-Ski or 40/30 Cal Bike
4 Wall Walk
20 Power Clean
80/55 Cal Row-Ski or 55/40 Cal Bike
2 Wall Walk
10 Power Clean
100/70 Cal Row-Ski or 70/50 Cal Bike
Sun
For Time
10 Snatch @115/85
10 HSPU
15 GHD Sit Up
8 Snatch @135/95
10 HSPU
15 GHD Sit Up
6 Snatch @155/105
10 HSPU
15 GHD Sit Up
4 Snatch @175/115
10 HSPU
15 GHD Sit Up
2 Snatch @185/125
10 HSPU
15 GHD Sit Up
Monday
OVERHEAD SQUAT
Every 2:00 for 14:00 (7 Sets)
@loading
2 OHS
*3sec down
**2sec pause at bottom
Metcon:
5 Rounds For Time (CAP 16:00)
15 TTB
30 Wallball @20/14
60 Double Under
Tuesday
PUSH JERK
Every 2:00 for 14:00 (7 Sets)
@loading
2 Push Jerk
*2sec pause in catch
Metcon:
5 Sets of:
1:30 ON
15 KB American Swing @70/53
MAX of Burpees
1:30 REST
Score: Total of Burpees.
Wednesday
“HERO – THE PAYNE TRAIN”
For Time (CAP 33:00)
300m Run
5 Rounds of “Cindy”
300m Run
4 Rounds of “Cindy”
300m Run
3 Rounds of “Cindy”
300m Run
2 Rounds of “Cindy”
300m Run
1 Round of “Cindy”
300m Run
“CINDY”
5 Pull Up
10 Push Up
15 Air Squat
Thursday
CLEAN COMPLEX
Every 2:00 for 14:00 (7 Sets)
@loading
1 Clean High Pull*
1 Power Clean**
*3″ floor to knee (both)
**3″ pause in catch
Metcon:
EMOM 16:00 (4 Sets)
a. 1 Power Clean @90%
b. 3-5 Pullover
c. 250/200m Row-Ski or 600/400m Bike
d. Rest
Friday
Open 24.3
