TUESDAY
STRENGTH
EVERY :90 X 10
3 HANG POWER SNATCH
BUILDING
WORKOUT
EMOM 10
O- 12 ALT DB SNATCH #50/35
E- GYMNASTICS*
*L1- 12 HANGING KNEE RAISES OR LEG RAISES
L2- 6-10 TOES TO BAR
L3- 1-3 MUSCLE UP
WEDNESDAY
TRENGTH
3X15
BACK SQUAT
START AT 50% AND BUILD
WORKOUT
EVERY 3:00X5
12/10 BIKE CALS*
10 FRONT SQUATS #135/95
*USE ALL AVAILABLE BIKES
THURSDAY
CONDITIONING
AMRAP 20
20 BURPEE PULL UPS
40 KBS #53/35
TABATA FINISHER
O- HOLLOW HOLD
E- SINGLE LEG VUPS
FRIDAY
STRENGTH
3X6 SPLIT PRESS
BUILD IN WT
5X2 PUSH JERK + 2 SPLIT JERK
START AROUND 60% OF PJ MAX OR 6RPE AND BUILD
FOR TIME
100 DOUBLE UNDERS
800M RUN
100 DOUBLE UNDERS
*SCALE TO 150 SINGLE UNDERS
SATURDAY
8:00AM PARTNER WORKOUT
10 ROUNDS FOR TIME
500M ROW
20 WALLBALLS #20/14
10 THRUSTERS #95/65
*PARTNERS SPLIT ROW, AND ALTERNATE OTHER MOVEMENTS EACH ROUNDS
9:15 BARBELL CLASS
PRIMER
3 SETS
2 TALL CLEANS + 2 FRONT SQUATS, BUILDING
6 SETS
1 SQUAT CLEANS + 1 HANG SQUAT CLEAN
3 SETS OF
4 CLEAN PULLS AT 105% OF HEAVY
+ SS 1:00 WALLSIT
REST 1:30
SUNDAY
CONDITIONING
5RFT
200M RUN
20 AIR SQUATS
20 PUSH UPS
20 ALT LUNGES
3X
25' SEATED SLED PULL
50' SLED PUSH