MONDAY
Score Checkmark
12 EMOM
Even min: 6-10 reps
Odd min: rest
-Toes to bar
-75%
-50%
-Kip swing
This is a skill drill all about capacity with larger, unbroken sets.
Score Calories
EMOM 10:
Even mins: 5 power cleans 205/135
Odd mins: Max calories
TUESDAY
Score Checkmark
-You will warm up to 80% of each specific lift, starting with the shoulder press. You will stay at 80% for all sets of each.
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
WEDNESDAY
Score Reps
AMRAP 6
4 Wall walks
8 Hang power cleans 115/75
-Rest 2 mins
AMRAP 6
4 Chest to bar
8 Squat cleans 115/75
-Rest 2
AMRAP 6
4 Toes to bar
8 Lateral burpees over bar
THURSDAY
Score Time
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)
then…
47 goblet squats (53/70 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
TC 30
5×10
FRIDAY
Score Time
Score Rounds and Reps
AMRAP 12
1 Power clean and jerk @ 70%
250/200-m Row 312/225-m Bike 100-m run
Add 1 C&J every round
SATURDAY
Open Gym 8:15am
TEAM WOD 9:15am
