SUNDAY
2:30 PM ROM WOD
3 PM Coach’s Choice WOD
MONDAY
Find a 1RM Snatch
-then-
“Amanda”
9-7-5
Snatch @135/95
Muscle-ups
TUESDAY
Find a 1RM Deadlift from 4” Blocks
-then-
7 Round for Time:
11 Deadlifts @ Bodyweight
100m Sprint
*Time cap: 12 min
WEDNESDAY
Find a 1RM in the Complex
Power Clean + 2 Front Squats + 2 Push Presses
AMRAP 12
1 Front Squat
1 Push Press
1 Bar Muscle Up
——
2 Front Squat
2 Push Press
2 Bar Muscle Ups
——
3 Front Squat
3 Push Press
3 Bar Muscle Ups…
*Barbell @ 185/125#
*Must achieve 225/145# during strength complex to attempt conditioning Rx.
THURSDAY
EMOM 28
1st Min: 12 GHD Situps
2nd Min: 12 Single Arm KB Swings, alternating hands with kettlebell in air
3rd Min: 30 sec ME Handstand Walk
4th Min: 50’ Human Wheelbarrow with a Partner
FRIDAY
“Barbara”
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
*Time cap: 45 min.
SATURDAY
Find a 1RM Power Snatch + Overhead Squat
In 4 Minutes:
Run 400m
15 Lateral Bar Over Burpees
AMRAP
Power Snatch @ 95/65# in remaining time
-Rest 4 minutes-
In 4 Minutes:
Run 400m
10 Lateral Bar Over Burpees
AMRAP Power Snatch @ 115/75# in remaining time
-Rest 4 minutes-
In 4 Minutes:
Run 400m
5 Lateral Bar Over Burpees
AMRAP Power Snatch @ 135/85# in remaining time
*Scored by total Power Snatches. Change your weights during the rest intervals. One barbell only.