All posts by CFGG

Thursday

A.

5 sets:

3 hang squat cleans + 4 front rack lunge steps

B.

four rounds:

3 min amrap:

5 burpees

10 thrusters (95/65)

50 DUs

2 mins rest between rounds

pick up where you left off each round

Monday

A.

2×5 push press @ 75%

2×3 push press @ 80%

2×2 push press @ 85-90%

B.

5 min amrap:

50 wall ball shot buy in

12 hang power clean and jerks (95/65)

12 pull-ups

Rest 4 mins

5 min amrap:

35 wall ball shot buy in

9 hang power clean and jerks (115/75)

9 pull-ups

Rest 4 mins

5 min amrap:

20 wall ball shot buy in

6 hang power clean and jerks (135/95)

6 pull-ups

Thursday

A.

four sets:

6-8 strict pull-ups (add weight if possible)

6-10 strict dips (add weight if possible)

B.

four sets:

8-12 bent over KB rows

8-12 deficit push ups

C.

12 min amrap:

8 CTB pull-ups (Rx+8 muscle ups)

100m run

12 HSPUs (Rx+ strict)

100m run

16 KBS

100m run