MONDAY
Score Time
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
10 -50′ shuttle runs
TC 13
5 sets
1 power snatch
1 hang squat snatch
1 squat snatch
-every 2:00
TUESDAY
5-3-3-1-1-1-1
-start @ 70%
– Build to a 1-rep max.
- rest 3-4 minutes
WEDNESDAY
Score Reps
2 rounds
EMOM 3
Max wall-ball shots 20/14
Max power cleans 185/125
Max calories
-split reps as even as possible
– Rest 2:00 between rounds.
2 rounds
EMOM 3
Max power cleans
Max air squats
Max calories
-split reps as even as possible
– Rest 2:00 between rounds.
THURSDAY
Score Checkmark
10-15k meters
accumulate distance on one or many pieces of equipment
TC 25
FRIDAY
Score Time
5 rounds for time:
15 hang power snatches 95/65
10 front squat stationary lunges
TC 15
Score Time
SATURDAY
8:15am open gym-skill and strength
9:15am team wod –PRIDE WORKOUT CELEBRATION !
