Saturday

Teams of 2

100 Sandbag Walking Lunge

150 KBS (36kg/28kg)

200 DU

Friday

OHS x 1 rep x 3 sets

Back Squat x 1 rep x 3 sets

3 Rounds

200m

10 OHS (155#/105#)

Wednesday

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

Front Squat x 1 rep x 3 sets

3 Rounds

15 Thrusters (115#/75#)

5 MU

400m

Tuesday

Sumo Deadlift x 1 rep x 3 sets

Shoulder Press x 1 rep x 3 sets

3 Rounds

22 Unbroken WallBalls (10kg/6kg)

12 HSPU

* 100m for each break

Monday

Back Squat x 1 rep x 3 sets

Clean & Jerk x 1 rep x 3 sets

3 Rounds

15 Deadlift (155#/105#)

12 Hang Power Clean 

9 Push Jerk

Saturday

Teams of 2

7 min = 1RM Power Clean

Rest 1 min

12 min AMRAP

6 Hang Power Clean (135#/95#)

6 Bar-Over Burpees

Rest 1 min

8 x 400m

Friday

Snatch x 1 rep x 3 sets

Front Squat x 2 reps x 3 sets

9, 7, 5 MU

AES 21 WallBall + 400m