Wednesday

Sumo Deadlift x 5 x 3

Push Press x 5 x 3

10 min OTM

8 KBS (32kg/24kg)

Air Squat

Tuesday

Power Clean 75% x 2 x 4

Front Squat x 5 x 3

75 WallBalls

* 3 HSPU OTM

Monday

Snatch x 1 x 3

Back Squat x 5 x 3

3 Rounds

400m

50 DU

10 TTB

Saturday

Teams of 2

800m

75 HSPU

400m

150 WallBalls (10kg/6kg)

200m

300 DU

Friday

Front Squat x 1 x 3

Snatch Balance x 1 x 3

10, 8, 6, 4, 2

KBS (36kg/28kg)

TTB

AES 200m

Wednesday

Deadlift x 5 x 3

Shoulder Press x 5 x 5

3 Rounds (15 min)

5 MU

10 Squat Clean (135#/95#)

20 Box Jump (24”)

Tuesday

Power Snatch 70% x 2 x 4

Back Squat x 5 x 3

3 sets

3 min

400m

AMRAP

7 Push Up

14 DU

Rest 1 min

Monday

Clean & Jerk x 1 x 3

Front Squat x 5 x 3

“Fran” (10 min)

21, 15, 9

Thrusters (95#/65#)

Pull Up

Saturday

Teams of 2

3 Rounds

800m

80 DU

20 TTB

20 Hang Power Snatch (95#/65#)

Friday

OHS x 5 x 3

Back Squat x 5 x 3

10 min OTM

2 MU

6 KBS (36kg/28kg)

Wednesday

Sumo Deadlift x 5 x 3

Shoulder Press x 5 x 3

10 Rounds

30 sec = Max Unbroken WallBalls

Rest 30 sec

Tuesday

Power Clean 80% x 2 x 4

Front Squat x 5 x 3

12 min OTM

2 Deficit HSPU

1 Hang Power Clean (185#/125#)

Monday

Back Squat x 5 x 3

Snatch x 1 x 3

10 min OTM

5 Bar-Over Burpees

5 OHS (95#/65#)

Saturday

Teams of 2

7 min = 3RM OHS

Rest 1 min

12 min AMRAP

12 WallBall

12 KBS (24kg/16kg)

Rest 1 min

8 x 200m

Friday

Snatch Balance x 1 x 3

Front Squat x 3 x 3

3 Rounds

400m

15 Push Up

10 TTB

Wednesday

Deadlift x 3 x 3

Push Jerk x 3 x 3

5 Rounds

7 Deadlift (155#/105#)

5 Front Squat

3 STO 

Tuesday

Power Snatch 80% x 2 x 4

Back Squat x 3 x 3

5 x 250m Row

MU Practice after*

Monday

Front Squat x 3 x 3

Clean & Jerk x 1 x 3

“Marco” (15 min)

3 Rounds

21 Pull Up

15 HSPU

9 Thrusters (135#/95#)

Saturday

Teams of 2

20 Hang Power Clean (135#/95#)

40 WallBall

60 Push Up

800m

60 Push Up

40 WallBall

20 Hang Power Clean

Friday

OHS x 1 x 3

Back Squat x 2 x 3

12 min OTM

5 KB Thruster (24kg)

3 HSPU

Wednesday

Sumo Deadlift x 2 x 3

Push Press x 2 x 3

11 min AMRAP

35 DU

11 Thruster (75#/55#)

7 Burpee Box Jump

Tuesday

Power Clean 75% x 2 x 4

Front Squat x 2 x 3

5 Rounds

4 MU

8 KBS (32kg/24kg)

12 Walking Lunges