Saturday

Teams of 2

30 Wall Walk

40 Thrusters (95#/65#)

50 Pull Up

30 Thrusters (115#/75#)

70 Push Up

20 Thrusters (135#/95#)

Friday

OHS x 3 x 3

Back Squat x 3 x 3

9, 7, 5

MU

Deadlift (275#/185#)

AES 400m

Wednesday

Snatch + Hang Snatch 75% x 1 x 4

Front Squat x 3 x 3

5 x 250m Row

Pistol practice

Tuesday

Sumo Deadlift x 3 x 3

Push Press x 3 x 3 

10 min OTM

4 Box Jump

4 HSPU

4 Weighted Sit Up

Monday

Clean & Jerk x 1 x 3

Back Squat x 3 x 3

“Grace” (12 min)

30 Clean & Jerk (135#/95#)

Saturday

Teams of 2

4 Rounds

400m

10 Deadlift 

20 Pull Ups

30 KB Front Squat (24kg)

Friday

Front Squat x 3 x 3

Snatch x 1 x 3 

10, 8, 6, 4, 2 

TTB

Burpee

Thruster (135#/95#)

Wednesday

Power Clean 70% x 3 x 4

Back Squat x 3 x 3

12 min OTM

4 HSPU

1 Power Clean (205#/145#)

Tuesday

Deadlift x 3 x 3

Shoulder Press x 3 x 3

3 Rounds (15 min)

7 Wall Walks

14 KBS (36kg/28kg)

200m

Monday

Snatch Balance x 1 x 3

Front Squat x 3 x 3 

3 Rounds (13 min)

50 DU

25 WallBalls (10kg/6kg)

5 MU

Saturday

Teams of 2

1200m

90 Deadlifts (205#/145#)

72 Dumbbell Push Press

54 KTE

Friday

OHS x 1 x 3

Back Squat x 1 x 3

10 min Ascending Ladder

2 WallBalls

1 Burpee

4 WallBalls

2 Burpees 

6 WallBalls

3 Burpees etc

Wednesday

Sumo Deadlift x 1 x 3

Shoulder Press x 1x 3

12 min OTM

3 HSPU

5 KBS (36kg/28kg)

Tuesday

Power Clean 80% x 2 x 4

Front Squat x 1 x 3 

10, 8, 6, 4, 2 

Hang Power Clean (135#/95#)

AES 200m

Monday

Back Squat x 1 x 3

Snatch x 1 x 3

3 sets

4 min

400m

4 MU

AMRAP Squat Snatch (135#/95#)

Rest 1 min

Saturday

Teams of 2

10, 8, 6, 4, 2 (12 min)

Thruster (135#/95#)

AES 100m

Rest 1 min

25, 20, 15, 10 5

WallBalls

AES 10 TTB

Friday

Snatch Balance x 1 x 3

Front Squat x 5 x 3

100 Weighted Step Up

* 5 HSPU OTM

Wednesday

Deadlift x 5 x 3

Push Jerk x 5 x 3

 10, 8, 6, 4, 2

KBS (36kg/28kg)

AES 100m

Tuesday

Power Snatch 80% x 2 x 4

Back Squat x 5 x 3 

3 Rounds

10 Power Snatch (95#/65#)

15 Sit Up

20 Walking Lunges

Monday

Front Squat x 5 x 3

Clean & Jerk x 1 x 3

15, 12, 9 (15 min)

Squat Clean (135#/95#)

Bar-Facing Burpees

BES 40 DU

Saturday

Teams of 2

1200m

50 Ring Dip (MU Start)

50 Thruster (155#/105#)

50 Deadlift (245#/175#)

Friday

OHS x 5 x 3

Back Squat x 5 x 3

21, 15, 9

OHS (115#/75#)

Pull Up