Monday
Skill Work
Pre-workout weightlifting skill:
5 sets:
1 snatch grip deadlift
1 snatch pull
1 hang snatch
1 below the knee snatch
Rx
For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go reps.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Tuesday
Rx
5 rounds for time:
25 bar-facing burpees
15 deadlifts (125/185 lb)
10 strict pull-ups
Score: Total time
Intermediate
5 rounds for time:
20 bar-facing burpees
10 deadlifts (125/185 lb)
5 strict pull-ups
Score: Total time
Beginner
5 rounds for time:
10 bar-facing burpees
10 deadlifts (55/75 lb)
10 ring rows
Score: Total time
Skill Work
Post-workout accessory work
2 sets:
1:00 plank hold
50 Russian twists
Wednesday
Skill Work
Pre-workout accessory work
3 sets:
Single-arm kettlebell overhead walk, right (75 ft)
Single-arm kettlebell overhead walk, left (75 ft)
:30 rest
Rx
For time:
Handstand walk (50 ft)
100 air squats
Handstand walk (50 ft)
75 air squats
Handstand walk (50 ft)
50 air squats
Handstand walk (50 ft)
25 air squats
Score: Total time
Intermediate
For time:
20 shoulder taps against the wall
80 air squats
20 shoulder taps against the wall
60 air squats
20 shoulder taps against the wall
40 air squats
20 shoulder taps against the wall
20 air squats
Score: Total time
Beginner
4 rounds for time:
5 inchworms
20 air squats
Thursday
Rx
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Intermediate
Same as Rx’d
Beginner
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Friday
Skill Work
Pre-workout accessory work
Bench Press 2-2-2-2-2
Rx
For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Score: Total time
Intermediate
For time:
80 DB box set-ups (20/24 in) (25/35 lb)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.
Score: Total time
Beginner
For time:
60 DB box step-ups (12/20 in) (10/15 lb)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
Score: Total time
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