Monday
Hang clean + Split Jerk x 2+1
15′ to find heavy weight for the day
—
3 sets
Clean pull x 3 @100% of clean weight or higher
—
30-20-10 (18′ Time cap)
Hang clean and jerk (135/95)
Cal Row
Tuesday
For Time
75 Cal assault bike
75 Power snatch (75/55)
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For Distance
Run 800m with a vest or med ball
Then, run same route without vest
Wednesday
The 7’s Hero WOD
7 Rounds for Time
7 Handstand push ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings
7 Pull ups
Thursday
3 sets
Single leg box jump x 4/4
TGU x 1/ea
DB floor press x 10
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20′ EMOM
Bike for cals
Max Double Unders
20 push ups
DBall over shoulder 150/100 or DB Hang Cleans 70/50
1′ rest
Friday
3 Sets
Back squat x 6
hollow body banded pull down x 20
—
Macho Man: EMOM for as long as possible (20′ Cap)
3 Power cleans (185/125)
3 front squats
3 Push Jerk
Saturday
Hang snatch + OH squat x 2+1
~12-15′
—
21-15-9 (16′ Cap)
hang squat snatch (135/95)
Box Jump (30/24)
Sunday
16′ AMRAP
6 Deadlifts (315/225)
12 T2B
6 Strict handstand push ups
12 kb snatch (70/53)
For Time 18′ Cap
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Run:800m-600-400-200
Rope climb:8-6-4-2