Monday
16′ to find 1rm 3 position clean and jerk
21-15-9 (15′ Time cap)
Burpee pull up
Power clean (185/135)
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Tuesday
7′ AMRAP
50 Thrusters (95/65)
35 Cals Air Bike
20 HSPU
4 rounds: not for time
5 2-KB Thruster 55/35
50ft front rack carry
150ft. Farmers carry
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Wednesday
Back squat 8-6-4
Rest as needed between sets, minimum 90″
weighted hollow rock x 12
kb arm bar x 30″ea
5 Rounds for time (18′ time cap)
15 DB snatch (70/50)
15 T2B
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Thursday
4 Sets
50′ 2-KB Front Rack Walking Lunge
10 Arnold press
10 weighted pull ups
Alternate sets between: jumping lunges and chest to bar pullups
Work for 8 minutes rest 1′
american swings 55/35 and ring dips
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Friday
16′ to find 1rm 3 position Snatch
4 Rounds of 4 minutes on, 3 minutes off
30 Double unders
10 Burpee Box Jump Overs 24/20
10 GHD Situps
2 Legless Rope Climbs
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Saturday
Partner WOD: 5 Rounds Each for Time (30′ Time Cap)
30 Air squats
20/15 Cals Air Bike
10 Shoulder to Overhead (165/115)
*Alternate Rounds until each person completes 5 rounds*
*Rx athletes goal is to complete a round in 2:30
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Sunday
Overhead Squat
Work up to a heavy set of 3
9-6-3 For Time
Squat Clean Thruster (185/125)
Muscle up