Wednesday

Snatch Balance x 1 x 3

Front Squat x 3 x 3

15 min AMRAP

400m

30 Deadlift (185#/135#)

20 KBS (32kg/24kg)

10 C2B

Tuesday

Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 3 x 3

11 min AMRAP

35 DU

11 Thruster (75#/55#)

7 Burpee Box Jump

Monday

Shoulder Press x 3 x 5

Sumo Deadlift x 3 x 3

“Amanda”

9, 7, 5

MU

 Snatch (135#/95#)

Saturday

Teams of 2

3 Rounds

400m Sandbag Carry

40 Sit Up

30 TTB

20 Wall Walks 

Friday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

Alternate Tabata

DU

KBS (32kg/24kg)

Wednesday

Front Squat x 1 x 3

Power Snatch 80% x 2 x 4

3 sets

4 min

400m

20 Hang Power Clean (95#/65#)

20 Push Press

Rest 1 min

Tuesday

Push Jerk x 1 x 3

Deadlift x 1 x 3

4 Rounds

1 min = 18 WallBalls

1 min = 9 Snatch Grip Deadlift (155#/115#)

Monday

OHS x 1 x 3

Back Squat x 1 x 3

3 Rounds

12 HSPU

10 Box Jump Overs

8 MU

Saturday

Teams of 2

5 Rounds

400m

30 OHS (115#/75#)

*Plank Hold*

Friday

Snatch Balance x 1 x 3

Front Squat x 5 x 3

9, 7, 5

MU

Thruster (165#/115#)

Wall Walks

Wednesday

Snatch x 1 x 3

Front Squat x 5 x 3

25, 20, 15

Push Up

Push Press (95#/65#)

Tuesday

Back Squat x 5 x 3

Hang Clean + Jerk 80% x 2 x 4

3 Rounds

10 Deadlift (275#/185#)

50 DU

Monday

Shoulder Press x 5 x 5

Sumo Deadlift x 5 x 3

15 min AMRAP

15 WallBalls

5 HSPU

Saturday

Teams of 2

40 Power Snatch (115#/75#)

200m

50 C2B

400m

60 Weighted Sit Up

600m

Friday

“Tattoo”

3 Rounds

800m

7 MU

12 Back Squat (225#/155#)

Wednesday

Power Snatch 75% x 2 x 4

Front Squat x 5 x 3

3 Rounds

5 Thrusters (135#/95#)

10 Burpees

50 DU

Tuesday

Push Press x 5 x 3

Deadlift x 5 x 3

12 min OTM

4 HSPU

8 KB Front Squat (24kg x 2)

Monday

Clean & Jerk x 1 x 3

Back Squat x 5 x 3

21, 15, 9

Deadlift (225#/155#)

TTB

Saturday

Teams of 2

800m

60 Thruster (135#/95#)

400m

80 TTB

200m

100 Push Up

Friday

Front Squat x 5 x 3

Snatch x 1 x 3

5 Rounds

1 min = 4 MU

1 min = 30 DU + 10 Sit Up

Wednesday

Snatch Balance x 1 x 3

Front Squat x 5 x 3

3 sets

3 min

200m

AMRAP KBS (24kg/16kg)

Rest 1 min

Tuesday

Hang Clean + Jerk 70% x 2 x 4

Back Squat x 5 x 3

5 Rounds

7 Power Clean (155#/105#)

7 Bar-Over Burpees

Monday

Shoulder Press x 5 x 5

Sumo Deadlift x 5 x 3

3 Rounds

21 Unbroken WallBalls

12 HSPU

*100m for every break