Monday
Rx
For time:
1-2-3-4-5-6-7-8-9-10
Push press (85/125 lb)
– Run 100 meters after each round.
Score: Total time
Intermediate
For time:
1-2-3-4-5-6-7-8-9-10
Push press (60/85 lb)
– Run 100 meters after each round.
Score: Total time
Beginner
For time:
2-4-6-8-10
Push press (35/45 lb)
– Run 100 meters after each round.
Score: Total time
Skill Work
Post-workout
3 sets:
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
Rest :30
Tuesday
Rx
For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 pull-ups
25 deadlifts (170/250 lb)
Score: Total time
Intermediate
For time:
100 double-unders
100 air squats
75 sit-ups
50 push-ups
35 pull-ups
25 deadlifts (115/175 lb)
Score: Total time
Beginner
2 rounds for time:
50 single-unders
30 air squats
25 sit-ups
20 push-ups from the knees
15 ring rows
10 deadlifts (55/75 lb)
Wednesday
Skill/Strength
1x [ 1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch + 1 Power Snatch ], pick load
Every 2 mins for 8 mins.
Rx
Complete as-
On a 15:00 clock:
75 burpees
- Every minute on the minute, starting at 0:00, complete 5 power snatches (55/75 lb)
In the remaining time:
Find a 1-rep-max power snatch
Coaches Notes (0)
Intermediate
Complete as-
On a 15:00 clock:
75 burpees
- Every minute on the minute, starting at 0:00, complete 5 power snatches (45/65 lb)
In the remaining time:
Find a heavy single power snatch
Beginner
Complete as-
On a 15:00 clock:
45 burpees
- Every minute on the minute,. starting at 0:00, complete 5 power snatches (35/45 lb)
In the remaining time:
Practice sets of 3 power snatches
Thursday
Rx
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (15/15 ft)
Min 4: rest
Score: Load
Intermediate
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 2 rope climbs (12/12 ft)
Min 4: rest
Score: Load
Beginner
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 plate jumps
Min 3: 2 pull-to-stands
Min 4: rest
Friday
Skill Work
Pre-workout
Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
Rx
For time:
30 clean and jerks (95/135 lb)
Score: Total time
Intermediate
For time:
30 clean and jerks (65/95 lb)
Score: Total time
Beginner
For time:
30 clean and jerks (45/65 lb)
Score: Total time
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