MONDAY
Score Weight
5 sets
Hang squat clean
High hang squat clean
Front squat
Build to a heavy complex
Rest 90 sec
Score Rounds and Reps
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
*If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.
TUESDAY
Score Weight
7 Sets
2 Snatch balance
1 Overhead squat
Start at 50% 1RM OHS
Rest 2-3 Mins
WEDNESDAY
Score Rounds and Reps
AMRAP 30
16 Box Jump Overs 24/20
12 Sit Ups
4 Power Clean and Jerk 135/95
200M Run
THURSDAY
OPEN GYM OR
7×1
Start at 55% 1 RM
Rest 2 mins
Build to a heavy controlled single
Score Time
3 Rounds
30 Calories
30 Slamball
100 Double unders
TC 18
FRIDAY
5×5
Rest 60 Sec
-Straight arms
-Focus on timing the hip sequence: arch to hollow
-After the hips have created momentum,
you accelerate the momentum with a straight arm pull down.
Score Time
12-9-6
Deadlift 275/195
Bar muscle up
TC 14
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
