MONDAY
Front Squat find your 5 rep max
4RFT
5 x Power Clean + Front Squat (185/125)
10 x Chest to Bar Pull-Ups
15 Calorie Row
TUESDAY
For Time
30 x Double Unders or Singles!
30 x Burpees
30 x Double Unders
25 x Burpees
30 x Double Unders
20 x Burpees
30 x Double Unders
15 x Burpees
30 x Double Unders
10 x Burpees
30 x Double Unders
WEDNESDAY
Back Squat 3 - 3 - 2 - 1 - 1 - 1 - 1
In 6 min Perform As Many Reps As Possible of
21 - 15 - 9
Deadlifts (225/155)
Hand Stand Push-Ups
THURSDAY
Squat Snatch work up to 70% of your 1 Rep Max Snatch OR a Moderate Weight THEN
For 5 min EMOM Perform 3 x Squat Snatches @ 70% (if you miss a rep remove 10lbs)
4 Rounds For Time
5 x Power Snatch + Overhead Squat (135/95)
10 x Box Jumps (24"/20")
15 x Toes to Bar or V-Ups
FRIDAY
Rest Day / Open Gym
SATURDAY
Push Jerk Find your 3 Rep Max
10 Rounds For Time
5 x Ring Dips w/ 2 second Pause at the Bottom OR Deficit Push-Ups (using 45b or 25b Plates)
10 x Wall Ball (20/14)
5 x Strict Pull-Ups or Ring Rows w/ Pause at the Top
SUNDAY
Partner WOD
For Time
400m Run Together
10 x Clean and Jerk (205/145)
10 x Muscle Ups or Pull-Ups
20 x KB Swings (53/35)
40 x Box Jumps (24"/20")
20 x KB Swings (53/35)
10 x Muscle Ups or Pull-Ups
10 x Clean and Jerk (205/145)
400m Run Together