Monday
Skill Work
Pre-workout strength
5 sets for load:
1 power snatch + 2 overhead squats
– Rest 2:00 between sets.
– Find a heavy set for today.
Rx
AMRAP 10:
1 power snatch (95/135 lb)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
Intermediate
AMRAP 10:
1 power snatch (65/95 lb)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
Beginner
AMRAP 10:
1 power snatch (35/45 lb)
1 push-up from the knees
2 power snatches
2 push-ups from the knees
3 power snatches
3 push-ups from the knees
etc.
Tuesday
Rx
10 rounds for time:
200-m run
1 legless rope climb (15/15 ft)
1 rope climb (15/15 ft)
Score: Total time
Intermediate
8 rounds for time:
200-m run
2 rope climbs (15/15 ft)
Score: Total time
Beginner
6 rounds for time:
200-m run
2 pull-to-stands
Score: Total time
Skill Work
Post-workout skill
3 sets:
25 hip extensions
OR
15 back extensions
Wednesday
Rx
For load:
Deadlift
1-1-1-1-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Deadlift
3-3-3-3-3-3-3
Thursday
Skill Work
Pre-workout skill
EMOM 8:
3-5 strict toes-to-bars
Rx
5 rounds for time:
25/30-cal row
30 AbMat sit-ups
Score: Total time
Intermediate
4 rounds for time:
25/30-cal row
30 AbMat sit-ups
Score: Total time
Beginner
3 rounds for time:
25/30-cal row
20 AbMat sit-ups
Friday
Skill Work
Pre-workout strength
For load:
3-3-3-3-3
Thrusters
– Build to working weight or just above.
– This should come from the ground, so emphasize a clean to start each set.
Rx
For time:
6-5-4-3-2-1
Thrusters (115/165 lb)
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
Score: Total time
Intermediate
For time:
5-4-3-2-1
Thrusters (75/115 lb)
1-2-3-4-5
Wall walks
– Perform 15 double-unders after each round.
Score: Total time
Beginner
For time:
5-4-3-2-1
Thrusters (35/45 lb)
1-2-3-4-5
Inchworm + push-ups from the knees
– Perform 30 single-unders after each round.
.png)
