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Monday

10 min EMOM @135/95

5 Deadlifts
4 Hang cleans
3 Push jerk

Workout
16 min AMRAP
5 HSPU
10 Cal Row
15 WB

then immediately into

4:00 AMRAP
5 Power Cleans 135/95
5 Burpee Over Bar

Tuesday

STRENGTH
every 0:90
6 SETS*
2 Snatch Deadlifts w/ :03 Pause @ Below the Knee
+
1 Hang Power Snatch
*Start Light and build to Moderate weight.

WORKOUT
AMRAP x 13 MINUTES
30 Double Unders
15 Hang Power Snatches (75/55)
10/8 Cal Bike

Wednesday

STRENGTH
12-12-10* Front Squat
*Build to a Moderate-Heavy weight.

WORKOUT
EVERY 4:00 x 4 SETS
10 Front Squats (135/95)
15 Up-Downs Over the Bar
200m Run

Thursday

STRENGTH
12-12-10* Strict Press
*Build to a Moderate-Heavy weight. (Score is Weight)



WORKOUT

FOR TIME
3 Rounds
15 Hand Release Push-Ups
15 Burpee Box Jump Overs (24/20)
15 Push Press (95/65)

Friday

WARM-UP

STRENGTH
12-12-10* Deadlift

Then
Open Gym

Saturday

IN TEAMS OF 2…
1 mile relay (200m each) 10 min cap

Rest…Then

AMRAP x 20 MINUTES*
15 Wall Balls (20/14)
10 Deadlifts (185/135)
15 Sit-Ups

*P1 will complete 1 Full Round while P2 Rows for Max Meters. Once a full round is completed partners will switch.