Monday

Weightlifting

3 Rounds- try to complete as fast as possible

9 Power Clean @50%

6 Squat Cleans @60%

3 Clean and Jerks @70%

rest 2-3 min after each round

Conditioning

3 RFT

Row 250m

12 KB Deadlift 70/53

9 Box Step UP with same KB(1)

Tuesday

Weightlifting 

3 Rounds

10 Strict Press

8 Bent Over Rows/ Arms

1 min Bar Hang (try to do in as few sets as possible)

-rest 90 seconds-

*increase weight each round

Conditioning

For Time:

Row 1000m

Run 1000m or Bike 3000m

Wednesday

AMRAP 15

3 Devils Press 35s/20s

3 Pull Ups

6 Air Squats

6 Push Ups

9 Toes to Bar

9 DB Push Press 35s/20s

12 DB Lunges 35s/20s

12 Sit Ups

Thursday

For Quality

AMRAP 20

3-5 Split Jerk or Push Jerk

10 Quad Fall Outs

10 Bicep Curls

10 French Press

Friday

“Open 21.1” ?????

whatever Dave wants I guess…..