A.
2 sets of 10/leg split squat or RFESS
2 sets of 8/leg split squat or RFESS
B.
18 min amrap:
alternate rounds with a partner
15/12 cal row
15 WBS
Thursday
A.
deadlift – build to a tough single, RPE 8
B.
15 min amrap:
12 burpee box jump overs (24″/20″)
9 toes-to-bar
X deadlifts:
Round 1 – 21 deadlifts (155/105)
Round 2 – 15 deadlifts (185/135)
Round 3 – 12 deadlifts (225/155)
Round 4 – 9 deadlifts (275/185)
Round 5 – 6 deadlifts (315/205)
Wednesday
A.
8 sets:
2 seated presses
B.
5 sets:
In 2 mins, complete:
50 DU (buy-in), then in time remaining, amrap:
8 CTB pull-ups
8 single arm push press left (50/35)
8 single arm push press right
rest 2 mins between sets
Tuesday
A.
3 super sets:
3-3-3 Back Squats
3-3-3 Front Squats
Rest 2:00 between sets
B.
for time:
20 lunge steps (135/95)
400m run
18 lunge steps
400m run
16 lunge steps
400m run
Monday
A.
10 sets:
power clean + split jerk
B.
10 min amrap:
“DT”
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
Friday
A.
3 sets: hang muscle snatch + high hang snatch + hang snatch
B.
3 sets: high hang snatch + hang snatch
C.
4 sets: hang snatch
D.
9 min amrap:
6 OH lunge steps (3/leg) (95/65)
9 OHS (95/65)
9 TTB
Thursday
A.
6-8 sets:
2 deadlifts
B.
10 rounds for time:
25 DUs
Rx+
10 rounds for time:
6 Devil’s Press (50/35)
30 DUs
Wednesday
A.
seated press 3-3-3-2-2-2
B.
1 Round:
8 chest to bar pull-ups
8 Burpee Box Jump Overs (30/24)
Directly Into…
2 Rounds:
8 chest to bar pull-ups
8 Box Jump Overs (24/20)
Directly Into…
32 burpee CTB pull-ups
Tuesday
A.
back squat 5-4-3-3-3
B.
For time:
800m Run
40 front squats (135/95, Rx+ 185/125)
800m Run
Monday
A.
4 sets:
hang power clean + power clean + jerk @ 55-70%
B.
EMOM for 10 mins:
clean & jerk x 1 rep @ 75-85%
C.
“13.4”
7 min amrap:
3-6-9-12-15-18…and so on up the ladder
C&J (135/95)
TTB