Monday
Snatch every 2 min for 20 min
2 from Hang Above the Knee w/ 2 ct pause start at 75% work up as able
3 Rounds:
10 Snatch RX + 155/95 RX 135/75
24 Alt Pistols RX/RX+ - scale to reverse lunges
Tuesday
Every minute, on the minute, for 5 minutes:Front SquatSet 1 – 2 reps @ 60%Set 2 – 2 reps @ 65%Set 3 – 2 reps @ 70%Set 4 – 1 rep @ 75%Set 5 – 1 rep @ 80%
Rest one minute, and then…Every two minutes, for 6 minutes (3sets):Front SquatSet 6 – 85% x 1 repSet 7 – 85-90% x 1 repSet 8 – 90+% x 1 repOpen Style Conditioning Test27-21-15-9Thrusters 95/65Toes to Bar
Wednesday
Three sets, not for time, of:Pistols x 4 (use box/ball/plates for depth control)Wall walks x 3 repsBarbell Roll Outs x 10 repsEvery minute, on the minute, for 30 minutes:Minute 1 – 30 Double-Unders + 8 Chest-to-Bar Pull-UpsMinute 2 – 8 Burpee Box JumpsMinute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (95/65 lbs)
Thursday
15 min to Max Complex
Clean + Front Squat + Jerk
Hill Sprints by CFL parking lotEMOM x 12 min
Friday
Every 3 min for 27 min
Back Squat use 3RM for %*Set 1 – 5 reps @ 75%*Set 2 – 3 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 5 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 1 rep @ 90%*Set 7 – 5 reps @ 85%*Set 8 – 3 reps @ 90%*Set 9 – 1 rep @ 95%
12 min AMRAP
60 Bar Over Burpees
30 OHS 95/65
15 C2B
If complete in time cap start over