Monday
Rx
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.
Score: Load
Skill Work
5 sets:
:20 bike, conversation pace
:20 bike, moderate pace
:20 bike, fast pace
Tuesday
Rx
5 rounds for time of:
12 Deadlifts, 115/85 lbs
8 Shoulder-to-Overheads, 115/85 lbs
50 Double Unders
Rest 1 min
Intermediate
5 rounds for time of:
12 Deadlifts, 95/65 lbs
6 Shoulder-to-Overheads, 95/65 lbs
25 Double Unders
Rest 1 min
Beginner
5 rounds for time of:
12 Deadlifts, 45/35 lbs
8 Shoulder-to-Overheads, 45/35 lbs
30 Single Unders
Rest 1 min
Wednesday
Rx
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Score: Total time
Intermediate
For time:
400-m run
30 hanging knee raises to chest level
400-m run
5 wall walks
400-m run
30 hanging knee raises to chest level
400-m run
Score: Total time
Beginner
For time:
200-m run
20 hanging knee raises to waist level
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises to waist level
200-m run
Score: Total time
Skill Work
Post-workout accessory
GHRs 5x5
Rest as needed between sets.
Thursday
Rx
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.
Score: Total time
Skill Work
Post-workout accessory
1 set:
200-m double-KB front-rack carry or sandbag carry at the chest
Friday
Open Workout 26.3 TBA
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