MONDAY
4 sets
Every 90 seconds
2 power clean
start at 50% and finish at 75%
TC 6
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
TUESDAY
Score Rounds and Reps
AMRAP 27
Ath 1:
5 Bar muscle ups
10 back rack stat. lunges 95/65
20 sit ups
ath 2:
cardio
-swap after each round
-score AMRAP of the triplet
WEDNESDAY
Score Weight
7 sets
50-75% of split jerk
THURSDAY
Score Time
400-m farmers carry 50/35
right into …
10 rounds:
5 burpees
1 rope climb (15/15 ft)
FRIDAY
Score Reps
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (35/50 lb)
1:00 rest
SATURDAY
8:15am skill/strength
9:15am Team workout
