Monday

Snatch x 1 x 3

Back Squat x 2 x 3

3 Rounds (12 min)

3 Snatch Grip Deadlift (115#/75#)

5 Snatch Grip BNK Push Press

7 Back Squat

9 Pull Up

Saturday

Teams of 2

400m Sandbag Carry

200 WallBall

400m Sandbag Carry

100 Weighted Sit Up

400m Sandbag Carry

50 TTB

Friday

Front Squat x 1 x 3

Snatch Balance x 1 x 3

9, 7, 5

MU

Wall Walk

AES 400m

Wednesday

Deadlift x 1 x 3

Shoulder Press x 1 x 5

5 Rounds

1 min = Max DU

1 min = KBS (36kg/28kg)

Tuesday

Power Snatch 70% x 2 x 4

Back Squat x 1 x 3

3 Rounds

15 Thruster (95#/65#)

12 Bar-Over Burpees

200m

Monday

Clean & Jerk x 1 x 3

Front Squat x 1 x 3

“Diane”

21, 15, 9

Deadlift (225#/155#)

HSPU

Saturday

Teams of 2

7 min = 1RM Thruster

Rest 1 min

10 min AMRAP

7 DB Thruster

5 Box Jump Over

Rest 1 min

8 x 400m

Friday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

4 Rounds

21 WallBalls (10kg/6kg)

15 Pull Up

9 HSPU

Wednesday

Front Squat x 1 x 3

Hang Snatch 80% x 2 x 4

15, 12, 9 Power Snatch (95#/65#)

AES 200m

Tuesday

Push Jerk x 1 x 3

Deadlift x 1 x 3

10 min OTM

2 MU

3 Deadlift (275#/185#)

Monday

OHS x 1 x 3

Back Squat x 1 x 3

50 KBS (36kg/28kg)

75 Burpees

150 DU

Saturday

Teams of 2

800m

50 Ring Dips

600m

75 Weighted Step Up

400m

100 Front Rack Lunges

200m

125 KBS (36kg/28kg)

Friday

Snatch Balance x 1 x 3

Front Squat x 2 x 3

12, 9, 6, 3

Thruster (135#/95#)

HSPU

Wednesday

Snatch x 1 x 3

Front Squat x 2 x 3

3 sets

4 min AMRAP

200m

AMRAP

1 Wall Walk

3 TTB

Tuesday

Back Squat x 2 x 3

Clean + Hang Clean + Jerk 80% x 1 x 4

80 WallBall (10kg/6kg)

40 Box Jump

20 Clean & Jerk (115#/75#)

Monday

Shoulder Press x 2 x 5

Sumo Deadlift x 2 x 3

“Annie”

50, 40, 30, 20, 10

DU
Sit Up

Saturday

Teams of 2

7 min AMRAP

7 KBS (36kg/28kg)

100m
Rest 1 min

7 min AMRAP

7 Push Up

7 Sandbag Squat

Rest 1 min

7 min AMRAP

7 KBS (36kg/28kg)

100m

Friday

Snatch Balance x 1 x 3

Front Squat x 2 x 3

12 min OTM

3 HSPU
1 Clean (185#/125#)

Wednesday

Hang Snatch 75% x 2 x 4

Front Squat x 2 x 3

9, 7, 5

Wall Walks

MU

OHS (135#/95#)

Tuesday

Push Press x 2 x 3

Deadlift x 2 x 3

3 Rounds

400m

21 Burpees

12 TTB 

Monday

Clean & Jerk x 1 x 3

Back Squat x 2 x 3

“Karen”

150 WallBalls (10kg/6kg)