Monday

Weightlifting

Split Jerk

3-3-2-2-1-1-1

Conditioning

For Time:

3 Rounds

20 Strict Press 45/35

15 Back Squat 45/35

10 Renegade Row 35/20

Tuesday

Weightlifting

OTM 5

5 Power Clean

OTM 5

3 Squat Clean

Conditioning

For Time:

100 Hollow Rocks

Row 500m

100 Hollow Rocks

Row 500m

Wednesday

3 Rounds For Time:

“Helen Bikes”

Bike 800m

21 Kettlebell Swings 53/35

12 Pull Ups

Accessory

3 Sets

15 Seated Press

100ft OH Carry

rest 60 seconds

Thursday

For Quality

20 min

3 Front 1-¼ Squats

10-15 Hamstring Curls

5 Strict HSPU or Weighted Push Ups

5 Chin Ups BW or Weighted

Friday

With a Partner

For Time:

500 Double Unders

50 Deadlifts 60-70% of 1RM

100 Push Ups

100 Sit Ups

Monday

Weightlifting

3 rounds

7 power Cleans + 7 front Squat + 7 STOH

Rest 2 min after each attempt

Try to find heaviest for the complex

Conditioning

3 Rounds

1 min of American KBs 53/35

1 min of min of burpee

1 min of sit ups with feet anchored

Rest 90 seconds

Tuesday

Weightlifting

OTM 3

3 High Hang Power Snatch

Otm 3

2 Low Hang Power Snatch + 1 OHS

Otm 4

1 Snatch (squat)

Conditioning

Buy In:

100 Double Under or 100 Singles

Then 3 RFT

7 Deadlift 225/155

7 HsPU ( box assisted / push up )

7 CTB Pull Ups/ pull Ups / 3-4 muscle ups

Cash Out:

100 Doubles or 100 singles

Wednesday

Weightlifting

4 Rounds

10 Floor Press ( climbing)

10 bent over rows per/ arm

30 second banded pull apart hold

30 second max banded pull apart

30 second banded pull apart hold

Rest 90 seconds or more

Conditioning

Tabata (alternate between)

Box Step Ups

Alternating Jumping Lunge

Thursday

8 x Row 200m AFAP

Rest 2 min

Optional Accessory

A.

75 Wall Ball Shot for time

(Complete in as few sets as possible)

B.

4x5 Hip Thrusts

Rest 90 secs between

Build across or stay heavy each set

Friday

With a Partner

4 rounds

AMRAP 3

3 Power Cleans 135/95

5 Air squats

7/5 cal bike

Rest 1 min between

Perform relay style and pick up where you leave off