Sunday Fun Day!
MONDAY
Instruction and practice on Handstand Walking
-then-
EMOM 28:
1st min: ME Handstand Walk
2nd min: ME unbroken Double Unders or Attempts
3rd min: 2 Kettlebell Snatches (heaviest possible) one each arm
4th min: 2 tire flips (heaviest possible, partner up if necessary)
TUESDAY
12 min to find a heavy Clean
-then-
AMRAP 15
7 Cleans @ 155/105#
30 second L-sit hold
14 lateral box jumps @ 20”/18
WEDNESDAY
“White”
5 rounds for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges @ 45/25#
400m Run
THURSDAY
12 min to find a 5RM Overhead Squat
-then-
1 minute of Power Snatch
rest 30 seconds
1 minute of OHS
rest 30 seconds
1 minute of Push Press/Jerk
rest 30 seconds
1 minute of Deadlift
rest 30 seconds
1 minute of Bar Over Burpees
Men: Barbell @ 115 lb
Women: Barbell @ 75 lb
*Score is total reps. Keep a running count of reps throughout the workout. Do not reset your count between exercises.
FRIDAY
Find 1RM Front Squat
Cash Out: 40 GHRs, weighted if possible. Break into as many sets as desired.
SATURDAY
Weightlifting Meet
**Athletes will warm up, be instructed on the rules and procedure of a weightlifting meet, and then compete in the snatch and clean & jerk. This is a fun activity and anyone can participate.