Monday

Clean & Jerk x 1 x 3
Front Squat x 1 x 3

3, 6, 9, 12, 15
Hang Power Clean (185#/125#)
Front Squat
Box Jump (24”)

Saturday

Teams of 2
150 Thrusters (135#/95#)
120 TTB
OTM 5 Burpees

Friday

Snatch Balance x 1 x 3
Front Squat x 5 x 3

21, 15, 9 (13 min)
HSPU
Sumo Deadlift (225#/155#)
AES 200m

Wednesday

Push Jerk x 5 x 3
Deadlift x 5 x 3

3 Rounds
6 MU
18 WallBalls (Unbroken)
400m
*10 Burpee penalty for every break*

Tuesday

Back Squat x 5 x 3
Power Clean + Hang Clean + Jerk 80% x 1 x 4

Alternate Tabata
DU
KBS (32kg/24kg)

Monday

Front Squat x 5 x 3
Snatch x 1 x 3

“Fran” (10 min)
21, 15, 9
Thrusters (95#/65#)
Pull Ups

Saturday

Teams of 2
80 OHS (155#/105#)
800m
80 Bar-Over Burpees
800m
80 TTB
800m
*Sandbag Carry*

Friday

Overhead Squat x 5 x 3
Back Squat x 5 x 3

4 sets
3 min AMRAP
3 HSPU
6 KBS (36kg/28kg)
9 Walking Lunges
Rest 1 min

Wednesday

Push Press x 5 x 3
Sumo Deadlift x 5 x 3

3 Rounds (11 min)
25 WallBalls (10kg/6kg)
15 Power Snatch (95#/65#)

Saturday

Teams of 2
55 HSPU
105 WallBall (10kg/6kg)
125 KBS (36kg/28kg)
105 WallBall (10kg/6kg)
55 HSPU

Tuesday

Power Clean + Hang Clean + Jerk 75% x 1 x 4

Front Squat x 5 x 3

3 sets

4 min AMRAP

3 MU

6 Deadlifts (225#/155#)

100m

Rest 1 min

Monday

Snatch x 1 x 3

Back Squat x 5 x 3

3 Rounds (9 min)

12 C2B

12 Box Jump (24”)

12 Hang Power Clean (135#/95#)

Saturday

Teams of 2

7 min AMRAP

5 Push Ups

10 WallBalls (10kg/6kg)

Rest 1 min

7 min AMRAP

5 Sit Ups

10 KBS (36kg/28kg)

Rest 1 min

7 min AMRAP

5 Push Up

10 WallBalls (10kg/6kg)

Friday

Snatch Balance x 1 x 3

Back Squat x 5 x 3

25, 15, 5 Pull Ups

5, 15, 25 Hang Power Snatch (75#/55#)

AES 200m (11 min)

Wednesday

Shoulder Press x 5 x 5

Deadlift x 5 x 3

5 Rounds

35 DU

7 Deadlift (275#/195#)

5 MU