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#)