Wednesday

Push Press x 1 x 3

Sumo Deadlift x 1 x 3

15 min AMRAP

7 MU

21 WallBall (10kg/6kg)

400m

Wednesday

Back Squat x 3 x 3
Snatch + Hang Snatch 80% x 1 x 4

21, 15, 9 HSPU (15 min)
14, 10, 6 Deadlift (275#/185#)
AES 400m

Tuesday

Shoulder Press x 3 x 5
Deadlift x 3 x 3

75 WallBalls (10kg/6kg)
Then,
6 x 250m Row

Monday

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

5 Rounds
1 min = 4 MU
1 min = AMRAP KBS (36kg/28kg)

Saturday

Teams of 2
7 min = 1RM Thruster
Rest 1 min
12 min AMRAP
6 Burpee
6 TTB
24 DU
Rest 1 min
8 x 400m

Friday

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

3, 6, 9, 12, 15 (13 min)
Deficit HSPU
KBS (36kg/28kg)
Box Jump

Wednesday

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

9, 7, 5 MU (15 min)
Deadlift (315#/215#)
AES 400m

Tuesday

Snatch + Hang Snatch 75% x 1 x 4

Front Squat x 3 x 3

10 min AMRAP

14 WallBalls (10kg/6kg)

7 Strict Pull Ups

Monday

Clean & Jerk x 1 x 3
Back Squat x 3 x 3

“Grace” (10 min)
30 Clean & Jerks (135#/95#)

Friday

Snatch Balance x 1 x 3
Back Squat x 3 x 3

3, 6, 9, 12, 15 TTB
9, 7, 5, 3, 1 MU
AES 200m

Wednesday

Hang Clean + Jerk 70% x 1 x 4
Front Squat x 3 x 3

5 Rounds (13 min)
7 Burpees
21 Unbroken WallBalls (10kg/6kg)
*100m run for each break*

Tuesday

Shoulder Press x 3 x 5
Deadlift x 3 x 3

4 Rounds (13 min)
50 DU
10 HSPU
15 KBS (36kg/28kg)

Monday

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

5 Rounds
1 min = 4 MU
1 min = AMRAP KBS (36kg/28kg)

Monday

Back Squat x 3 x 3
Snatch x 1 x 3

15 min AMRAP
200m
10 Push Press (155#/105#)
20 Sit Ups

Saturday

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

Friday

OHS x 1 x 3
Front Squat x 1 x 3

3, 6, 9, 12, 15
Hang Power Snatch (135#/95#)
OHS

Wednesday

Shoulder Press x 1 x 3
Sumo Deadlift x 1 x 3

18, 15, 12 (11 min)
Push Press (115#/75#)
TTB

Tuesday

Back Squat x 1 x 3
Snatch + Hang Snatch 80% x 1 x 4

10 min AMRAP
2 MU
4 HSPU
8 KBS (32kg/24kg)