Monday
- With a running clock:
- At the 0:00, 5 min AMRAP
- 10 Bar Facing Burpees
- 15 Thrusters 95/65#
- 20 C2B Pullups
- At the 5:00, take 5 minutes to establish a 5RM Hang Snatch
- At the 10:00, for time:
- 25 Overhead Squats 135/95#
- 75 Double Unders
- 25 Cal Row/600 meter Run*
- 75 Double Unders
- 25 Overhead Squats 135/95#
- At the 0:00, 5 min AMRAP
*600 meter Run = 1 lap around MacD, run out of door facing the track, all the way around Luce and MacD, run in through the same door
Homework: 6×6 Back Squats, across
Tuesday
No School – No Class. Enjoy a rest day! 🙂
Wednesday
- 15 minutes to establish 1 RM Deadlift
- 4 Rounds for Time
- 5 Power Cleans 205/135 (80-85% of 1RM)
- 200 meter Row/Run
Thursday
- 8×4 Back Squat, across
- “Jake the Snake”
- 10-9-8-7-6-5-4-3-2-1 Jerks 175/125#, no racks
- 2-4-6-8-10-12-14-16-18-20 Pullups
- Cash Out: 300 Double Unders, every time you break, complete 10 GHD Sit Ups, OR Double Under Practice, complete 40 GHD Sit Ups throughout
Friday
- 10×3 Back Squat, across
- “Helen”
- 400m Run
- 21 KBS (24/16 kg)
- 12 Pullups