Monday

Strength

Snatch
10 x 2 every 1:30

Workout

4 SETS
10 Deadlifts 52.5/35 35/25
8 Hang Power Snatch
6 Shoulder to Overhead
4 Wall Walks

-Rest 1:00 b/t Sets-

Tuesday

Strength

Front Squats
4-2-2

Workout

AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats 70/47.5 52.5/35

Wednesday

Partner Workout

AMRAP 30
2 Ring Muscle Ups
4 Devil Presses 22.5/15 15/10
200m Run

Complete full rounds

RMU Option 1: Jumping RMU
RMU Option 2: Up Down + Pull Up

Weightlifting

5x1 Snatch (85-95%)

5x2 Snatch Grip Deadlift 120% of Snatch

Core
5x
10 Slow DB slides
10 Slow High Knees
10 Weighted Sit Ups

Thursday

Workout

4 SETS
ON A 6:00 RUNNING CLOCK...
100m KB Farmer Carry (Athlete Choice, Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs
Option 2 Pistol: Single Leg Box Squats

Hero

Badger
3 rounds for time of:
• 30 Squat Clean, 95/65 lb.
• 30 Pull-ups
• Run 800m

Friday

Strength

Clean & Jerk
10 x 2 every 1:30

Workout

Retest!

California Dreamin
20 ROUNDS FOR TIME
1 Power Clean & Jerk 85/60 60/42.5
2 Burpees Over Bar
3 Toes to Bar

(Score is Time)

Saturday

Endurance

EMOM x 20 MINUTES
MIN 1 - :45 Back Rack Lunges 60/42.5 42.5/30
MIN 2&3 - 400m Run
MIN 4 - :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

Post Endurance Strength

3 SETS
20 Empty Barbell Reverse Curls
40 Alt. Empty Barbell Flutter Kicks
:30 Supinated Empty Barbell Gun Hold

Partner Workout

AMRAP 28
200m Run Together
3 GTOH 42.5/30 30/20 (each)
3 Pull Ups (each)

Each round add 3 reps

Sunday

Weightifting

5x1 Squat Clean + Front Squat

5x2 Push Press

Core
5x
15 Strict Sit Ups
30s Side Planks each side

HIIT60
AMRAP x 30 MINUTES
15/12 Cal Row
12 KB Swings 24/16 16/12
20 Press Ups
12 KB Swings
15/12 Cal Row

-Rest 1:00 After a Full Round is Completed-