SUNDAY
Sunday Fun Day!
MONDAY
Open Gym: 12:30 PM – 3:30 PM
Only 1 class at 4:00 PM
“Murph”
1 mile Run
100 Pull
200 Push ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
TUESDAY
Snatch Week 8
Pause Snatch
3 @ 70%, 3 @ 75%, 3 @ 80%
-then-
work to heavy set of 3
WEDNESDAY
EMOM 12
1st min: 30s ME Single Unders
2nd min: 30s ME Double Unders
3rd min: 60s ME Triple Unders
*repeat a total of 4 times for 12 min of skill work*
-then-
7 rounds
In 90 seconds
1 Deadlift @ 405/270#
100m run
ME Double Unders
Rest 1 min
*Scored by Deadlift load and total number of Double Unders.
THURSDAY
12 minutes to find a 5RM Front Squat
*Compare to 4RM on 06-May*
-then-
“Jackie”
1000m Row
50 Thrusters @ 45/45#
30 Pullups
FRIDAY
12 min to find a 1RM Power Clean
AMRAP 10 minutes
3 Toes to Bar
3 Power Cleans @ 135#/95#
6 Toes To Bar
6 Power Cleans
9 Toes To Bar
9 Power Cleans…
SATURDAY
Strongman Saturday
15 min to work up to your heaviest Zercher Yoke Carry
-then-
5 Rounds (not for time)
5 bench press
2x 50’ Zercher yoke carry
*Bench press should be loaded AHAP while still completing 5 UB reps.
*Zercher yoke carry loaded AHAP