MONDAY

Snatches
Hang Full Snatch from P2
1-1-1-1-1

9 - 7 - 5

  • Snatches (135 | 95)
  • Burpee Box Jump Over 20"

TUESDAY

For Time

  • 200m Farmer's Carry (LH 100m/RH 100m)
  • 30 Ball Slams
  • 30 Reverse Lunges
  • 200m Farmer's Carry
  • 20 Ball Slams
  • 20 Reverse Lunges
  • 200m Farmer's Carry
  • 10 Ball Slams
  • 10 Reverse Lunges

WEDNESDAY

Back Squat


7 Rounds for Time:
1 Rope Climb
7 Goblet Squats
14 Hollow Rocks

THURSDAY

"100 Up"
100 Ground to overhead any way
Each time you drop the weight, 400m run
Alt btwn bar & dumbbells each round
(50% BW)

FRIDAY

Wide Grip Pull Ups
3x max reps

3 Rounds:

  • 200m Run
  • 1 Minute Max Push Ups
  • 1 Minute Max Airsquats
  • 1 Minute Max Strict Pull Up

SATURDAY

Tabata Jump Rope

For Time:

  • 400m run
  • 40 V Ups
  • 400m Run
  • 50 Triple Unders; 80 Double Unders; 150 singles + 90s DU work
  • 400m run
  • 40 Knees-to-elbows
  • 400m run

SUNDAY

EMOM for 24 Minutes

  • Min 1- (150 | 125m) Row
  • Min 2- 3 Deadlifts
  • Min 3- 8-12 Burpees