Wednesday

Snatch Balance x 1 x 3

Front Squat x 3 x 3

15 min AMRAP

400m

30 Deadlift (185#/135#)

20 KBS (32kg/24kg)

10 C2B

Tuesday

Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 3 x 3

11 min AMRAP

35 DU

11 Thruster (75#/55#)

7 Burpee Box Jump

Monday

Shoulder Press x 3 x 5

Sumo Deadlift x 3 x 3

“Amanda”

9, 7, 5

MU

 Snatch (135#/95#)

Saturday

Teams of 2

3 Rounds

400m Sandbag Carry

40 Sit Up

30 TTB

20 Wall Walks 

Friday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

Alternate Tabata

DU

KBS (32kg/24kg)

Wednesday

Front Squat x 1 x 3

Power Snatch 80% x 2 x 4

3 sets

4 min

400m

20 Hang Power Clean (95#/65#)

20 Push Press

Rest 1 min

Tuesday

Push Jerk x 1 x 3

Deadlift x 1 x 3

4 Rounds

1 min = 18 WallBalls

1 min = 9 Snatch Grip Deadlift (155#/115#)