MONDAY
Score Time
21-15-9 reps for time:
Double-DB box step-overs 2×50/35 24″/20″
Chest to bar
TC 10
5×12
TC 12
TUESDAY
Score Calories
AMRAP 26
2 wall walks
6 squat cleans 135/95
8 ring dips
*one athletes performs a round as the other accumulates calories
WEDNESDAY
on a 22 minute clock find a 1RM
*power
*split
Score Checkmark
EMOM 12
2 power clean and push jerk
using 70% of todays 1RM
TC 12
THURSDAY
Score Distance
20 minutes on a rower
EMOM 16
perform one snatch
increase weight every other minute
FRIDAY
Score Reps
EMOM 12
20 double unders
in time remaining accumulate
100 dumbbell power snatch 50/35
*once completed perform max burpee box jump overs 24/20
score is BBJO
Score Reps
EMOM 10
3-10 toes to bar
SATURDAY
8:15am skill/strength
9:15am team workout
