Saturday
For Time (CAP 35:00)
w/ a partner…
330m Team Run (1 Lap)
50 Clean & Jerk @115/85
330m Team Run
40 Clean & Jerk @135/95
330m Team Run
30 Clean & Jerk @155/105
330m Team Run
20 Clean & Jerk @185/125
330m Team Run
10 Clean & Jerk @205/145
330m Team Run
Sunday
MURPH PREP #2
8 Rounds For Time
200m Run
6 Pull Up
8 Push Up
20 Air Squat
8 Push Up
6 Pull Up
Monday
FRONT SQUAT
Every 2:30 for 15:00 (6 Sets)
8-8-6-6-4-4 Front Squat @loading
Metcon
For Time (CAP 15:00)
50-40-30
Wallball @20/14
25-20-15
TTB
Tuesday
BENCH PRESS
Every 3:00 for 12:00 (4 Sets)
10 Bench Press @loading
10 Ring Dip
Metcon
5 Sets of:
– 1:30 ON
20 Double Under
10 Burpee
MAX KB Russian Swing @70/53
– 1:30 OFF
Score: Total of KB Russian Swing.
Wednesday
EMOM 40:00 (8 Sets)
a. 10-14 DB Lunge* @50/35
b. 40m DBall/Sandbag Carry @heavy
c. 10-15 GHD Sit Up
d. 250/200m Row-Ski or 600/400m Bike
e. Rest
*Forward Steps.
Thursday
CLEAN COMPLEX
Every 2:30 for 12:30 (5 Sets)
@loading
1 Power Clean
2 Hang Squat Clean
1 Split Jerk
Metcon
AMRAP 15:00
4 Clean @175/115
8 CTB
12 Alt. Pistol Squat
Friday
POSTERIOR CHAIN
Every 3:00 for 12:00 (4 Sets)
10 Alt. Back Rack Lunge* @loading
10/side, Staggered Stance Double DB RDL
*Forward Steps.
Metcon
4 Rounds For Time (CAP 18:00)
400m Run
10 Thruster @115/85
15 HSPU
