Monday

AMRAP 7

10 Hang Power Clean 95/65

30 Double Unders or 60 Single Unders

Accessory

A. Seated DB Arnold  Press 4 x12

B. 40 Hand Release Push Ups

C. Accumulate 2-3 min plank hold

Tuesday

4 intervals Each for Time:

Row 500m/400m

32 DB Farmers Carry Lunges 50s/35s

16 Knees to Elbow / Hanging Knee Raise

8 Deadlift at 60% of 1RM

-rest 3 min after each interval-

Wednesday

Weightlifting

4 Rounds

3-5 Back Squat (pause at bottom 3 seconds)

8-10 Quad Fall Outs

20-30 Banded Hamstring Curls

rest 90 seconds

Conditioning

AMRAP 5

20 Straight leg Sit Ups

15 Russian Twist(pick weight)

10 Inchworm

Thursday

For quality-AMRAP 20

3-5 reps of Pick either Snatch or Clean

Pick a weight to work on the movement- not a heavy day!

3-5 Strict Pull Ups or chin ups/ Toes to Bar / Kipping Practice

3-5 Muscle Ups (bar or ring)

3-5 HSPU / HS Walk/ HS Holds

Friday

“Partner Andi”

For Time:

100 Hang Power Snatches 65/45 pounds

100 Push Presses, 65/45 pounds

100 Sumo Deadlift High Pulls, 65/45 pounds

100 Front Squats, 65/45 pounds