OPTIONAL Test Week-if you want to go for new maxes this week, do so. Otherwise, hit a heavy controlled single and walk away. If newer or back from hiatus, substitute all lifts with 5 controlled sets of 5
Monday
A. Clean and Jerk-heavy single
*once you fail, continue on the movement that did not make you fail...either the clean or the jerk
B. Back Squat-Build to a heavy single
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 135/95
Bike Cals
Wall Ballx2
TUESDAY
A. Snatch-heavy single
B. OHS-Heavy Single
20 Hang Squat Snatch@95/65
10 Bar Facing Burpees
15 Hang Squat Snatch
15 Bar Facing Burpees
10 Hang Squat Snatch
20 Bar Facing Burpees
Wednesday
A. 200M TT
B. 1 Mile TT
C. Deadlift-Heavy Single
7 min AMRAP
2 Deadlifts@275/185
2 Box Jump Overs
4,4
6,6,
8,8,
ETC
Thursday
A. Front Squat-Heavy Single
B. 4 min AMRAP at 80% of A-taken from racks
C. 2K Row TT
+
20 min AMRAP
120 FT farmers carry
10 Hang Power Snatch@75/55
8 T2B
100M Run
Friday
A. Strict Press-heavy single
B. Weighted Pull up-heavy single
C. Push Press-heavy single
D. Strict Pull up-max set
E. Max set HSPU+max set of kipping HSPU, if no HSPU-max set push up, if no push upx3x5 TOUGH ASST Push ups
75 Thrusters 95/65
*every drop you must complete 6 muscle ups, 12 pull ups, OR 6 burpee pull ups
Saturday
Teams of 2
A. Alt rds
30-20-10
KB swings
Cal row
*so 30 KB / 30 row. Tag partner in does same. Tag first partner back, does 20/20 tags other partner in. Etc
10 min cap.
@11 min mark
11-25 – AMRAP 14
50 cal bike
50 Power cleans
Rest 3 min
@25 min
AMRAP 14
Alt rds
100m run
25 double unders
6 T2B
12 push-ups
SUNDAY-AEROBIC
4 sets
1000M Run (1200M Row)
60 sec rest
400M Run (500M Row)
Rest 2 min