Sat
30 Min AMRAP
With a partner, split as needed.
50 Cal
40 Front Rack Lunge 135/95
50 HSPU
40 Hang Clean 135/95
5x200M Run
40 Front Squat
Sun
6 Clean and Jerk 185/125
12 Burpee Box Jump Over 30/24
24 TTB
5 CJ
10 BBJO
20 TTB
4 CJ
8 BBJO
16TTB…..
…
1CJ
2 BBJO
4 TTB
Ends up being 30CJ, 60 BBJO, 120 TTB
Mon
4×8 Back Squat
5 Rounds
2 Min Work
20 Thruster 75/55# – These should feel light, at least the 1st 3 rounds should be unbroken.
Max Burpees – RX+ 10 Burpees and Max HSPU
1 Min Break
Score Burpees or HSPU
Tues
The Other Total
1 clean
1 bench press
1 overhead squat
Time cap: 30 minutes
After — 2k Ski or Row or 5k Bike
Wed
4×8 Strict Press
24 Min
Min 1 6 Hang Snatch 115/80# RX+ OHS after each Snatch
Min 2 12 Back Rack Step Back Lunges (might want to time your 6th snatch to finish at the start of min)
Min 3 12 TTB
Min 4 Rest – RX+ 4 Bar Muscle Ups
Score the minutes you complete all the work (count min 4)
Thurs
40 Min AMRAP
10 DB Hang Clean and Jerk
10 Cal
10 Pull Up RX+ 1 Rope Climb (after the pull ups)
1 200M Run
Next Round 20,20,20, (RX+ 2 Rope), 2 200m Runs
3rd Round 30,30,30, (RX+ 3 Rope), 3 200m Runs
Etc
If you finish the 5th round, you’ve done 100 DB HCJ, Cals, Pull Ups, Run 2 Miles – RX+ 15 MU
Fri
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Bench Press
4×10
Pendlay Row
3×5
