MONDAY
Score Weight
every 2 minutes
5 sets
1 deadlift
1 hang clean pull (deadlift from hang, fast +shrug)
1 hang power clean
-build each set
Score Time
21 hang power cleans 135/95
15/21-cal row
15 hang power cleans 155/105
10/15-cal row
9 hang power cleans 185/125
7/9-cal row
TC 10
TUESDAY
AMRAP 8
4 deadlifts 225/155
4 db press 2×35/25
-add 2 reps each round
2 min rest
AMRAP 8
4 power cleans 155/105
4 db press 2×35/25
-add 2 reps each round
WEDNESDAY
5-3-3-1-1-1-1-1
establish 1RM
Start @ 50%
rest 2-4 mins
THURSDAY
Score Checkmark
10 min row
10 min bike
10 min ski
2-3 rounds
1 minute each
hamstrings
child pose
lats
pvc pass through
couch stretch
FRIDAY
6:15 &6:15 CLOSED
OPEN DEBRIEF @ 6PM
SATURDAY
8:15am skill/strength
9:15am team workout
OPEN DEBRIEF @ 10:30 AM
