MONDAY
10 rounds
Every 90 seconds
1 snatch
build past your metcon weight
TC 13
Score Time
For time:
10-8-6-4-2
ring dips
Overhead squats 155/105
TC 8
TUESDAY
7 sets
1 hang power cleans
1 hang squat clean
1 squat clean
Rest 2-3 mins
add each set
start @ 65% of lightest lift
WEDNESDAY
Score Rounds and Reps
AMRAP 26
125 wall balls 20/14
100 hang power cleans 95/65
75 pull ups
50 burpee box jump overs 30/24
25 shoulder press
THURSDAY
Score Time
3 rounds for time:
35/25-cal Echo bike
30 kettle bell swings 53/35
Score Weight
4 sets
50′ walking lunge 2×50/35
immediately into
15 db deadlift
2 mins rest
FRIDAY
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
Score Time
5 rounds for time:
300/250m row
5 power cleans (125/185 lb)
TC 12
SATURDAY
8:15am open gym-skill and strength
9:15am team wod
