MONDAY
PRIMER
3 SETS, BUILDING
5 TALL SNATCH WITH :03 PAUSE IN CATCH
STRENGTH
SQUAT SNATCH
5X3 AT 70% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
ACCESSORY
3-5 SETS
2 SNATCH BALANCE + 1 OHS ~45%
5 SNATCH GIRP RDL
TUESDAY
STRENGTH
3 ROUNDS FOR QUALITY
50' SLED PUSH*
100M FARMERS CARRY*
100' SANDBAG/DBALL CARRY*
*AHAP
WORKOUT
2 RFT
1000M ROW
20 DEADLIFT #225/155
20 TOES 2 BAR
WEDNESDAY
STRENGTH
5 SETS, BUILDING
2 SPLIT JERKS WITH :02 PAUSE IN CATCH
WORKOUT
100 BURPEES FOR TIME*
E2MOM STARTING AT 0:00, COMPLETE 50 DOUBLE UNDERS
THURSDAY
SKILL
STRICT PULL UP
3 SETS OF 5 WEIGHTED PULL UP
*SCALE - 3X3-5 STRICT PULL UP
**BEGINNER - 3X5 BANDED STRICT PULL UPS
WORKOUT
AMRAP 26
10 PULL UPS (KIPPING OR BUTTERFLY)
15 AM KBS #53/35
20 BOX JUMPS 24/20"
SCALE PULL UP REPS 5-10 OR COMPLETE 10 RING ROWS
FRIDAY
MUSCLE CLEANS
5X3
TNG & BUILD IN WEIGHT
POWER CLEAN
5 SETS OF
3X 1 POWER CLEAN + 1 HANG POWER CLEAN AT 75% ACROSS
CAN BE TNG OR CAN RESET AFTER HANG POWER CLEAN BUT QUICK TO PICK UP BAR DURING SET
REST 2:00 BETWEEN
BACK SQUAT
E2MOM x 5
8 BACK SQUATS, START AT 50%
+:45 WALL SIT
SATURDAY
8AM
WORKOUT WITH PARTNER
EMOM 40
1- 20 PING PONG WALLBALLS*
2- 20 ALT DB SNATCHES
3- 20 PUSH UPS
4- 20/16 CAL ECHO BIKE*
5- REST
*BOTH PARTNERS MUST SQUAT SYNCHRO AT BOTTOM
**CAN USE ANY OF THE FAN BIKES
9:15AM
STRENGTH
EVERY 2:00 X 8
SNATCH HIGH PULL + POWER SNATCH + HANG POWER SNATCH + OHS
ACCESSORY
4 SETS
15 BANDED LAT PULL DOWNS
10 HOLLOW ROCKS
10E DB UPRIGHT ROW
SUNDAY
CONDITIONING
FOR TIME
800M RUN
50 AIR SQUATS
10 BURPEES
400M RUN
25 AIR SQUATS
25 BURPEES
200M RUN
10 SQUATS
50 BURPEES