Alone or in pairs w one resting AMRAP 20: 30 Overhead Plate Lunges, 45/25 25 Deads, 185/135 20 TTB 200m Run

1.  3RFT: 400m Run 10 Front Squats, 185/135 50 Double unders 2.  Clean and Jerk EMOMx10:  Power Clean + Hang Squat Clean + Push Jerk + Split Jerk 3.  C2B Progression EMOMx7:  6 unbroken C2B

1.  Dead Lift 1RM 2.  EMOMx12 Odd:  5 Dead Lifts  – you choose the weight Even:  5 Weighted Pull ups – you choose the weight 3.  Run 10x Mailbox and back, :30 rest

Rest Day

1.  AMRAP 10: up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible. 5 Hang Power Clean, 165/115 between every set of wall balls. 2.  Snatch Complex work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch 3... Continue Reading