MONDAY
Score Reps
EMOM 12
min1 :max toes to bar
min 2: max wall balls
min 3:max hang power clean 155/105
min 4: rest
Score Distance
10 minuted of rowing at a
2:00/500m pace
2:20/500m pace
2:40/500m pace
TUESDAY
Score Time
100 DB power snatch 50/35
80 burpee over db
100 double unders
80 goblet squats
100 double unders
80 single arm db push press
100 abmat sit ups
TC 26
200m run after each movement
split reps, run together
WEDNESDAY
7x5
start @ 65%
add each set
immedietly into split squat
rest 3 mins
TC 28
Score Checkmark
7×8
4 on one leg then 4 on the other
2×50/35
THURSDAY
9 AM CLASS ONLY!
Score Time
TC 36
FRIDAY
Score Distance
6 rounds
every 5 minutes
2 snatch 185/125
4 power clean and jerk
max meters
CLOSED SATURDAY
8:15am skill & strength
9:15am team workout
