Tuesday

Back Squat x 1 rep x 3 sets

Power Snatch + Hang Snatch 80% x 1 rep x 4 sets

3 Rounds

50 DU

15 Hang Power Snatch (75#/55#)

Monday

Front Squat x 1 rep x 3 sets

Clean & Jerk x 1 rep x 3 sets

12 min AMRAP

4 Pull Up

6 HSPU

8 KBS (36kg/28kg)

Saturday

Teams of 2 

21 min

2000m 

With remaining time, AMRAP of

5 Push Up

4 Deadlift (135#/95#)

3 Hang Power Clean

2 Push Jerks

Friday

OHS x 3 reps x 3 sets

Back Squat x 3 reps x 3 sets

5 Rounds

14 KBS (32kg/24kg)

7 HSPU

Wednesday

Shoulder Press x 3 reps x 3 sets

Sumo Deadlift x 3 reps x 3 sets

12 min

150 DU

60 WallBall

30 C2B

150 DU

Tuesday

Front Squat x 3 reps x 3 sets

Power Clean + Jerk 80% x 1 rep x 4 sets

3 sets

4 min AMRAP

200m

With remaining time, AMRAP:

2 MU

8 Burpees

Rest 1 min

Monday

Back Squat x 3 reps x 3 sets

Snatch x 1 rep x 3 sets

“Nancy”

5 Rounds

400m

15 OHS (95#/65#)

Friday

Snatch Balance x 1 rep x 3 sets

Front Squat x 3 reps x 3 sets

10 min AMRAP

200m Run

50 DU 

2 MU

Wednesday

Deadlift x 3 reps x 3 sets

Shoulder Press x 3 reps x 3 sets

12min EMOM 

4 HSPU

AMRAP WallBall

Tuesday

Power Snatch + Hang Snatch 75% x 1 rep x 4 sets

Back Squat x 3 reps x 3 sets

5 Rounds

5 Bar-Facing Burpees

6 TTB

7 Power Snatch (75#/55#)

Monday

Clean & Jerk x 1 rep x 3 sets

Front Squat x 3 reps x 3 sets 

4 Rounds (12min)

15 KBS (36kg/28kg)

5 Wall Walk

Saturday

Teams of 2 

800m

80 TTB

400m

80 KB Thruster (24kg x 2)

200m

80 Weighted Sit Up 

Friday

OHS x 3 reps x 3 sets

Back Squat x 3 sets x 3 sets

15, 12, 9

Deadlift (275#/195#)

MU

Wednesday

Sumo Deadlift x 3 reps x 3 sets

11 min AMRAP

35 DU

11 Thrusters (75#/65#)

7 Burpee Box Jump

Tuesday

Power Clean + Jerk 70% x 1 rep x 4 sets

Front Squat x 3 reps x 3 sets

3 Rounds

200m

21 WallBalls

12 Pull Up

Monday

Snatch x 1 rep x 3 sets

Back Squat x 3 reps x 3 sets 

21, 15, 9

HSPU

KBS (32kg/24kg)

Saturday

Teams of 2

90 TTB

90 Box Jump

180 DU

*EMOM both athletes do 3 Burpees

Friday

Snatch Balance x 1 rep x 3 sets

Front Squat x 1 rep x 3 sets

2 Rounds

10 MU

50 WallBalls

Wednesday

Push Press x 1 rep x 3 sets

Deadlift x 1 rep x 3 sets

3 Rounds

400m

12 KBS (36kg/28kg)

12 Pull Up

Tuesday

Back Squat x 1 rep x 3 sets

Snatch + Hang Snatch 80% x 1 rep x 4 sets

21, 15, 9

HSPU

Power Snatch (95#/65#)

Monday

Front Squat x 1 rep x 3 sets

Clean & Jerk x 1 rep x 3 sets

21, 15, 9

Power Clean (95#/65#)

Push Press