Monday
3 sets
12 Power Clean-a little heavier than last week
12 High Skill Pull (MU, CTB, Pull Up, Jumping CTB)
Rest 3 after each set
15 min AMRAP
30 OHS/FS 200 DU/400 SU
800m Run
10 min AMRAP
8 Dips
8 Bench Press
15/10 Cal Row
Tuesday
3 sets
10 Thrusters
15/10 Ski
6 Sandbag 2 Shoulder
15/10 Cal Row
10 Thrusters
Rest 2 min after each set
10 Sets
12/9 Cal Bike
50 FT Sandbag Carry
1 Rope Climb
Rest 1 min after each set
If time:
4 sets
15 Good Mornings
50 FT hand over hand sled pull
Wednesday
12 min AMRAP-dont puke
60 FT Bear Crawl of HSWALK
10 HSPU
25 GHD or V Ups
For time
800 M Run
30 Burpees
60 Air Squats
30 Burpees
800 M Run
Thursday
3 sets
1000M Row or Run
Rest 5 after each
30 min AMRAP
800M Ski
20 Step ups
30 sec wall sit
5 Push up to downward dog with a 5 sec stretch hold at top
Friday
A. Power Snatch+ Snatch
3+1@65%
2+1@70%
1+1@80%
Rest 3
x2
B. Back Squatx5x5@70%x2, 75%x2, 70%x1
4 rounds
400m Run
10 Power Snatch
10 Box Jump overs-high
Saturday
FREE THROWDOWN WORKOUT. Bring Friends