MONDAY
Working on the skill
5 Rounds
7 Hang squat cleans 95/65
3 Ring muscle ups
TC 12
TUESDAY
Score Checkmark
For load:
Every 2 mins
Shoulder press
3-3-3-3
Push press
2-2-2-2
Push jerk
1-1-1-1
*Base numbers off last weeks shoulder press
*Add across as many sets as possible
*Record the heaviest load for each movement.
WEDNESDAY
Score Rounds and Reps
AMRAP 10:
4 Front squat (185/125 lb)
12 Toes to bar
Straight into…
10:00 to establish:
1 heavy squat clean
THURSDAY
4×6
10×3
FRIDAY
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
