Monday
Skill Work
Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
Rx
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
Score: Total time
Intermediate
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
Score: Total time
Beginner
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
Tuesday
Skill Work
Pre-workout
Go Every 1:30:
Run: 5x 200 m
Each for time.
Rx
For time:
60 KB swings (35/53 lb)
25/30-cal bike
60 KB swings
Score: Total time
Intermediate
For time:
60 KB swings (26/35 lb)
20/25-cal bike
60 KB swings
Score: Total time
Beginner
For time:
40 KB swings (18/26 lb)
15/20-cal bike
40 KB swings
Wednesday
Skill Work
Pre-workout
Strict Pull-up 5-5-5-5-5
Rx
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
Score: Total time
Intermediate
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Piked push-ups
Score: Total time
Beginner
8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups from the knees
Thursday
Skill Work
Pre-workout
Every 2 min for 10 min
1 power clean+ 2 hang squat cleans
Rx
6 rounds for time:
250-m row
12 hang squat cleans (65/95 lb)
12 burpees
Score: Total time
Intermediate
6 rounds for time:
250-m row
12 hang squat cleans (55/75 lb)
12 burpees
Score: Total time
Beginner
6 rounds for time:
150-m row
10 hang squat cleans (35/45 lb)
10 burpees
Friday
Rx
For load:
Deadlift
5-5-5-5-5
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
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