MONDAY
Score Weight
6 sets
every 2:30
1-power snatch
1-hang power
1-hang snatch
start at 60%
add each set
TC 15
Score Time
15-12-9
power snatch 135/95
toes to bar
TC 10
TUESDAY
Score Reps
EMOM 24
Min 1: 3-5 power cleans 225/155
Min 2: 6-10 chest to bar pull ups
Min 3: 10-15 wallball 20/14
Min 4: 15/12 row 12/10 bike
MIn 5: rest
WEDNESDAY
SUPER SET
Score Weight
6 sets
12 reps
6 x Max Reps
6 sets
THURSDAY
Score Checkmark
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– Partners alternate after each movement.
FRIDAY
Score Reps
4 sets
AMRAP 4
14 single DB push press 50/35 (7L/7R )
12 DB box step-ups 24/20
10 power clean and jerk 115/75
max burpee pull up
–3 min rest
-DB held anyhow for step ups
SATURDAY
8:15am skill/strength
9:15am HERO WORKOUT
