Monday
Skill Work
Pre-workout strength
EMOM 7:
1 power snatch + 1 hang power snatch
Rx
For time:
15 power snatches (95/135 lb)
5 rope climbs (15/15 ft)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Score: Total time
Intermediate
For time:
15 power snatches (65/95 lb)
3 rope climbs to (12/12 ft)
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Score: Total time
Beginner
For time:
15 hang power snatches (35/45 lb)
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands
Tuesday
Rx
On a 20:00 clock:
Build to a 3-rep-max front squat
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.
Wednesday
Skill Work
Pre-workout strength
EMOM 8:
1 clean + push press
– Increase weight across as many sets as possible.
Rx
5 rounds for time:
15 push presses (105/155 lb)
20 toes-to-bars
Score: Total time
Intermediate
5 rounds for time:
15 push presses (75/115 lb)
20 knee raises to chest height
Score: Total time
Beginner
5 rounds for time:
10 push presses (35/45 lb)
10 hanging knee raises
Thursday
Rx
For time, partitioned any way:
40 muscle-ups
80-cal row
120 wall-ball shots (14/20 lb)
– 20:00 time cap.
Score: Total time
Intermediate
For time, partitioned any way:
40 chest-to-bar pull-ups
80-cal row
120 wall-ball shots (10/14 lb)
– 20:00 time cap.
Score: Total time
Beginner
For time, partitioned any way:
40 jumping pull-ups
50-cal row
60 wall-ball shots (6/10 lb)
– 20:00 time cap.
Friday
Rx
AMRAP 15:
11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (125/185 lb)
Intermediate
AMRAP 15:
9/12-cal Echo bike
10 pike push-ups
5 hang power cleans (105/155 lb)
Beginner
AMRAP 15:
7/9-cal Echo bike
10 push-ups from the knees
5 hang power cleans (35/45 lb)
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