MONDAY

Skill: Rack & Jerk Mobility

AMRAP in 12 Minutes:

  • 75 Double-Unders (Lvl 2: Unbroken)
  • 20 Pistols (alternating) (Lvl 2: weighted)
  • 15 Knees to Elbows
  • 10 Power Clean (165# | 113#) (Lvl 2: 185# | 123#)

TUESDAY

Overhead Squats
3 - 3 - 3 - 3

AMRAP in 8 minutes

  • 50 GHD sit-ups
  • 50 HSPU
  • Max meters on the rower in remaining time

WEDNESDAY

Skill - Deadlift Bracing

AMRAP 3 min of:

  • 3 Deadlifts (315# | 205#)
  • 3 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:

  • 5 Deadlifts (275# | 185#)
  • 5 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:

  • Bar-facing burpees

THURSDAY

Bench Press

4x3

10 Min AMRAP
4 Pistols
2 Strict Pull Up

L2 - weighted

FRIDAY

In teams of 2:

In 20 minutes
A) 200m Farmer Cary (55# | 35#)
B) Max meters - running or rowing or burpees (1 burpee= 10m)
Switch when farmer carry partner gets back
 

SATURDAY

Jerks

Work to a heavy triple

De-load for 2x3

Grace

30 Clean & Jerk for Time (135# | 95#)

SUNDAY

EMOM for 20 minutes
Min 1 - 1-4 Muscle Ups
Min 2 - Max Hanging Ring L-Hold
Min 3 - Max Tuck Sit on Rings (Support)
Min 4 - 5 Forward Rolls (L2 - HS Forward Rolls)