Monday
Rx
3 rounds for time:
25 power snatches (55/75 lb)
50 double-unders
15 chest-to-bar pull-ups
Score: Total time
Intermediate
3 rounds for time:
25 power snatches (45/55 lb)
25 double-unders
10 pull-ups
Score: Total time
Beginner
3 rounds for time:
15 hang power snatches (35/45 lb)
50 single-unders
10 ring rows
Tuesday
Skill Work
Pre-workout strength
On a 10:00 clock:
Build to a challenging set of 5 bench presses
Rx
5 rounds for time:
Double-KB front-rack carry (50 ft) (53/70 lb)
15 bench presses (105/155 lb)
Score: Total time
Intermediate
5 rounds for time:
Double-KB front-rack carry (50 ft) (35/53 lb)
15 bench presses (75/115 lb)
Score: Total time
Beginner
5 rounds for time:
Double-KB front-rack carry (50 ft) (18/26 lb)
10 bench presses (35/45 lb)
Score: Total time
Wednesday
Skill Work
8 Single Leg Kettlebell Romanian Deadlifts, pick load
Every 1:30 for 9 mins.
Rx
In 16 mins do:
60 Russian Kettlebell Swings, 70/53 lbs
then in the remaining time, AMRAP of:
Run / Row, 300 m
3 Ring Muscle-ups
Intermediate
In 16 mins do:
60 Russian Kettlebell Swings, 53/35 lbs
then in the remaining time, AMRAP of:
Run / Row, 300 m
5 Chest-to-bar Pull-ups
5 Ring Dips
Beginner
In 16 mins do:
60 Dumbbell Sumo Deadlifts, 50/35 lbs
then in the remaining time, AMRAP of:
Run / Row, 200 m
5 Burpee Jumping Pull-ups
Thursday
Skill Work
Pre-workout strength
Every 2:00 for 10:00:
2 squat snatches
– Use around 70% 1-rep max.
Rx
21-15-9 reps for time:
Toes to Bar
Overhead squats (95/135 lb)
Score: Total time
Intermediate
21-15-9 reps for time:
Knees-to-chests
Overhead squats (65/95 lb)
Score: Total time
Beginner
21-15-9 reps for time:
Hanging knee raises
Overhead squats (35/45 lb)
Score: Total time
Friday
Rx
AMRAP 30:
3 wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.
Intermediate
AMRAP 30:
4-step wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.
Beginner
Every 3:00 for 10 sets:
3 inchworms
100-m run
3 deadlifts
– Rest in the remaining time.
– Athlete chooses load.
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