Saturday

Teams of 2

7 min = 1RM Clean & Jerk

Rest 1 min

6 min AMRAP

6 Hang Power Clean

6 Pull Up

Rest 1 min

400m Sandbag Carry

Friday

OHS x 1 rep x 3 sets

Sumo Deadlift x 5 reps x 3 sets

9 min AMRAP

9 WallBalls 

9 Burpees

Wednesday

Snatch Balance x 1 rep x 3 sets

Hang Snatch 80% x 2 reps x 4 sets

21, 15, 9 OHS (115#/75#)

AES 30 DU + 200m

Tuesday

Back Squat x 5 reps x 3 sets

Shoulder Press x 5 reps x 3 sets

8 min Ladder

1, 2, 3, …

HSPU

TTB

Monday

Front Squat x 5 reps x 3 sets

Clean & Jerk x 1 rep x 3 sets

3 sets

4 min

200m

AMRAP

2 MU

8 KBS (36kg/28kg)

Rest 1 min

Saturday

Teams of 2

4 sets

5 min AMRAP

5 Thruster (95#/65#)

5 Bar-Over Burpees

Rest 1 min

Friday

Snatch x 1 rep x 3 sets

Back Squat x 3 reps x 3 sets

3 Rounds

7 MU

21 WallBalls

400m