MONDAY
Score Time
5 sets for time:
15 box jump-overs 24/20
12 DB deadlifts 50/35
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
TC 20
Score Reps
EMOM 6
8-12 russian KB swings
-as heavy as possible!
TUESDAY
10×1
-start @ 60%
-build across all sets working on technique
find a heavy split jerk for the day.
-rest 3 mins
WEDNESDAY
Score Rounds and Reps
AMRAP 24
200-m run
1 legless rope climb (15/15 ft)
1 rope climb (15/15 ft)
12 toes to bar
THURSDAY
Score Time
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
spend ten minutes working on double under progressions
FRIDAY
Score Reps
AMRAP 6
3 power cleans 135/95
6 air squats
-add 2 air squats to each round
-3 min rest then
AMRAP 6
3 deadlifts 135/95
6 wall balls 20/14
-add 2 wall balls to each round
EMOM 10
10/8 bike
or
12/10 row
SATURDAY
8:15am skill/strength
9:15am Team workout
