Tuesday

A.

6 sets:

front squat
sets 1-3 = 2 reps @ ~88-90%
sets 4-6 = 4 reps @ ~80-83%

B.

3 sets:

In 4 mins, complete:

200m run
30 WBS
max reps push-ups

60s rest between sets

score = total push ups

Monday

A.

5 sets:

strict press x 3 reps

B.

2 sets:

max reps strict press (-10 to 15% off today’s 3RM)

C.

12 min amrap:

3 bar muscle-ups or 6 CTB pull-ups

6 hang power cleans (135/95, Rx+ 155/105)

9 push jerks

Thursday

A.

8 sets:
push jerk + split jerk

B.

“Shuttle to Overhead”

From 0:00-2:00: 2 mins to complete 400m run + max jerks

From 2:00-3:00: rest 1 minute

From 3:00-6:00: 3 mins to complete 600m run + max jerks

From 6:00-8:00: rest 2 minutes

From 8:00-12:00: 4 minutes to complete 800m run + max jerks

score = total jerks over the three intervals

Wednesday

A.

4 sets:

5 strict pull ups

B.

3 sets: 

10-12 single arm bent over rows

B.

20 min amrap:

at 0:00 and every 5 minutes: perform a 400m run buy in

then amrap in time remaining:

   7 box jump overs

   7 CTB pull-ups

   7 power snatches (75/55)