Monday
Open 11.3
Benchmark
Rx
AMRAP 5:
1 squat clean (105/165 lb)
1 shoulder-to-overhead
Intermediate
AMRAP 5:
1 squat clean (75/115 lb)
1 shoulder-to-overhead
Beginner
AMRAP 5:
1 squat clean (35/45 lb)
1 shoulder-to-overhead
Skill Work
Post-workout strength
On a 10:00 clock:
Build to a heavy clean and jerk
Tuesday
Rx
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (35/50 lb) (20/20 in)
– Rest 3:00 between sets.
Intermediate
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (20/35 lb) (20/20 in)
– Rest 3:00 between sets.
Beginner
4 sets for max reps:
On a 3:00 clock:
200/250-m row
Max box step-overs (12/20 in)
– Rest 3:00 between sets.
Skill Work
Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Use a med ball or dumbbell, if desired.
Wednesday
Skill
3 Heaving Snatch Balances, pick load
Every 1:30 for 6 mins.
Rx
For time:
100 double-unders
10 snatches (95/135 lb)
80 double-unders
8 snatches (105/155 lb)
60 double-unders
6 snatches (115/175 lb)
40 double-unders
4 snatches (125/185 lb)
20 double-unders
2 snatches (135/205 lb)
Score: Total time
Intermediate
For time:
50 double-unders
10 snatches (65/95 lb)
40 double-unders
8 snatches (75/115 lb)
30 double-unders
6 snatches (85/135 lb)
20 double-unders
4 snatches (95/145 lb)
10 double-unders
2 snatches (105/155 lb)
Score: Total time
Beginner
For time:
50 single-unders
10 snatches (35/45 lb)
50 single-unders
8 snatches (35/45 lb)
50 single-unders
6 snatches (35/45 lb)
50 single-unders
4 snatches (35/45 lb)
50 single-unders
2 snatches (35/45 lb)
Score: Total time
Thursday
Rx/Intermediate
As many reps as possible in 25 mins of:
Run, 200 m
Strict Pull-up
Run, 200 m
Toes-to-bar
Run, 200 m
Strict Ring Dip
Run, 200 m
Wall Walk
Beginner
As many reps as possible in 25 mins of:
Run, 200 m
Ring Row
Run, 200 m
Toes To Target
Run, 200 m
Box Dip
Run, 200 m
Push-up
Friday
Skill Work
Pre-workout strength
5 sets:
5 deadlifts– Build in load.
Rx
For time:
15-12-9-6-3
Deadlifts (155/225 lb)
30-24-18-12-6
Bar-facing burpees
Score: Total time
Intermediate
For time:
15-12-9-6-3
Deadlifts (105/155 lb)
30-24-18-12-6
Bar-facing burpees
Score: Total time
Beginner
For time:
15-12-9-6-3
Deadlifts (35/45 lb)
Burpees
Score: Total
.png)
