Monday
Rx
For load:
Split jerk
3-3-3-1-1-1-1
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Tuesday
Skill Work
2 Power Snatches, pick load
Every 2 mins for 8 mins.
Rx
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
Intermediate
Complete as many rounds as possible in 10 mins of:
15 Double Unders
10 Power Snatches, 75/55 lbs
Beginner
Complete as many rounds as possible in 10 mins of:
30 Single Unders
15 Power Snatches, 45/35 lbs
Wednesday
Skill Work
Pre-workout accessory
8 rounds:
:20 hollow rock
:10 rest
Rx
For time:
30 box jump-overs (24/30 in)
150 air squats
1,600-m run
Score: Total time
Intermediate
For time:
30 box jump-overs (20/24 in)
120 air squats
1,200-m run
Score: Total time
Beginner
For time:
30 box step-overs (12/20 in)
50 air squats
800-m run
Score: Total time
Thursday
Skill Work
Every 1 min for 8 mins do:
3 Wall Walks
Rx
For 3 cycles:
AMRAP in 5 mins of:
10 Single Dumbbell Hang Clean & Jerks, 70/50 lbs
8 Burpee Over Dumbbells
6 Strict Handstand Push-ups
Rest 3 mins between each cycle.
For each cycle continue the AMRAP.
Intermediate
For 3 cycles:
AMRAP in 5 mins of:
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
8 Burpee Over Dumbbells
6 Handstand Push-ups
Rest 3 mins between each cycle.
For each cycle continue the AMRAP.
Beginner
For 3 cycles:
AMRAP in 5 mins of:
10 Single Dumbbell Hang Clean & Jerks, 35/20 lbs
8 Burpee Over Dumbbells
6 Box Pike Handstand Push-ups
Rest 3 mins between each cycle.
For each cycle continue the AMRAP
Friday
Rx
10 rounds for time:
5 back squats (155/225 lb)
3 muscle-ups
Score: Total time
Intermediate
10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups
Score: Total time
Beginner
7 rounds for time:
5 back squats (35/45 lb)
3 muscle-up transitions
Score: Total time
Skill Work
Post-workout accessory
8 rounds:
:10 L-sit hold
:20 rest
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