Monday
Power Snatch
2-2-2-2-2
—
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (115/85)
Tuesday
For Time:
3 Rounds-
15 Deadlifts (135/95)
10 Push Press
5 Bar Muscle-ups
Directly Into…
1500m Row
Directly Into…
3 Rounds-
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Wednesday
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
Thursday
For Time:
2K Row
—
Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs
Friday
For Quality:
30-25-20-15-10
Heavy Russian Kettlebell Swings
*After Each Set: 25-50′ Handstand Walk
or 3-5 Wall Walks
—
AMRAP 18:
30 Single Dumbbell Alt. Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
Saturday
1 RM Clean and Jerk
—
For Time:
15 Squat Cleans (115/85)
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
*Run 200m after each movement*
Sunday
3 Sets for Quality:
20 Tempo Single Leg RDL w/DB (:05 Negative)
10 Single Dumbbell Glute Bridges
—
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)