SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Back Squat:
4×8 @ 55, 60, 65, 70%
-then-
40 GHR’s (not for time)
TUESDAY
SKILL:
10 minutes of instruction and practice on Rope Climbs
-then-
5 RFT:
5-1 Rope Climbs
15 GHD Sit-Up’s
40 Double-Unders
*Reduce one Rope Climb every round. First round is 5 Rope Climbs. Next round is 4…. Last round is only 1.
WEDNESDAY
12 min to find a 5RM Push Press
-then-
EMOM5
5 reps @ 75% of 5RM
-then-
21-15-9
Wall Ball Shots @ 20/14#
Target Burpees
*Target for Burpee should be at least 6″ from athlete’s reach*
THURSDAY
“Snatch Party”
Snatch 1 rep. Add 5 lbs. Repeat until failure. Failure = 3 misses at any one weight.
Men’s starting weights: 135, 75, or 45#
Women’s starting weights: 85, 55, or 11#
*40 min time cap*
Start at least 50lbs lighter than your 1RM snatch. If you don’t know your 1RM snatch, start at the bottom. If you fail in the first 10 minutes, start over again at a lower starting weight.
FRIDAY
“Cindy Sandwich”
10 min AMRAP
5 Pullups
10 Pushups
15 Squats
-10 minutes to find a 1RM Sumo Deadlift-
10 min AMRAP
5 Pullups
10 Pushups
15 Squats
*No staging of weights for Deadlift. Everyone begins with empty bar.*
SATURDAY
*Snatch Clinic at 9am*