Monday
Rx
For load:
Deadlift
3-3-3-3-3
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Tuesday
Skill Work
Pre-workout strength
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate load, but only as quality mechanics allow.
Rx
21-15-9 reps for time:
Thrusters (65/95 lb)
Pull-ups
Score: Total time
Intermediate
For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups
Score: Total time
Beginner
For time:
15-12-9
Thrusters (35/45 lb)
Ring rows
Score: Total time
Wednesday
Skill Work
Pre-workout practice
Running line drills
Rx
For time:
80 alternating DB snatches (35/50 lb)
80 sit-ups
80 lateral burpees over the DB
800-m run
Score: Total time
Intermediate
For time:
65 alternating DB snatches (20/35 lb)
65 sit-ups
65 lateral burpees over the DB
800-m run
Score: Total time
Beginner
For time:
50 alternating DB snatches (10/15 lb)
50 sit-ups
50 burpees
400-m run
Score: Total time
Thursday
Rx
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (75/115 lb)
Handstand push-ups
Score: Total time
Intermediate
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (55/75 lb)
Pike handstand push-ups
Score: Total time
Beginner
8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (35/45 lb)
Push presses (35/45 lb)
Score: Total time
Skill Work
Post-workout accessory
Single Leg Deadlift 10-10-10, using heaviest weight per set
Band Tricep Extension 30-30-30, using heaviest weight per set
Friday
Strength:
Front Squat : 5-5-5-5-5
Rx
AMRAP 20:
15 V-ups
15/10 Air Bike Calories
5 Front Squats, 185/125 lbs
Intermediate
AMRAP 20:
10 V-ups
15/10 Air Bike Calories
5 Front Squats, 155/105 lbs
Beginner
Every 4:00 for 5 sets:
Plank Hold, 30 secs
10/7 Air Bike Calories
5 Front Squats, 45/35 lbs
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