Monday
1. 16 mins to find a 1 Rep Max Snatch.
2. 9 min AMRAP Ladder Of:
5-10-15-20-25….
Power Snatch P:(75/55) A:(65/45) H:(55/35)
Wall Balls (20/14)
Tuesday
1. 6 Rounds Of:
With A 3 min Clock:
18/15 Cal Row
20 Alternating DB Snatches P:(50/35) A:(40/25) H:(30/15)
Max Burpee Box Over (24/20)
– 2 mins rest between rounds –
SPRINT THIS BUGGER!!!
Wednesday
1. 18 mins to find a 1 Rep Max Deadlift.
2. 7 min AMRAP OF:
14 Hang Power Cleans P:(115/75) A:(95/65) H:(75/55)
10 Alt OH Lunges P:(115/75) A:(95/65) H:(75/55)
Thursday
1. 5 Working Sets Of: (15 mins)
7 & 7 Single Arm OH Squats (increasing)
10 Strict C2B Chin Ups
2. 3 Rounds For Time Of: (12 min time cap)
15 Thrusters P:(95/65) A:(75/55) H:(65/45)
25 KB Swings P:(70/55) A:(55/35) H:(35/25)
55 Double Unders
Friday
1.18 Minutes to Find a Max Front Squat
2. 6 Rounds For Time Of: ( 14 min time cap)
10 Power Cleans P:(135/95) A:(115/75) H:(95/65)
10 Burpees
Saturday- Coach’s Choice (Partner Workout)
Sunday- Coach’s Choice (Hero Workout)
