MONDAY

Squat Snatch- Quick Singles

1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 75%

3RNDS

500m Row
12 Burpee
21 Box Jump  (24/20)
*15min. time cap

GOAL- Move fast- Breath Hard


TUESDAY

EMOM 5
10 HPCL  (135/95)

EMOM 5
10 Push Jerk   (135/95)

EMOM 5
10 T2B

EMOM 5
10 WB  (20/14)

GOAL- Complete Reps within 30-40sec. each min. 


WEDNESDAY

Front Squat

5 x 5 @ 70%

12min. AMRAP

5 BMU
10 Push Ups
15 Air Squat
200m Run

GOAL- Sprint each round


THURSDAY

3 RNFT
10 Banded External Shoulder Rotations (each Arm) (Banded ESR)
10 Hollow Banded Lat Pull Downs
10 Glute/Ham Raises

12min. AMRAP
75 DU
15 Slamball   30/20
30sec plank hold

GOAL- constantly moving


FRIDAY

NFT

21 Thrusters  (95/65)
Rest 3min.
15 Thrusters  (135/95)
Rest 3min. 
9 Thrusters   (155/105)

FT

1,000m Row
into..
21-15-9
OHS   (115/80)
KBS  (70/53)

GOAL- Unbroken movements- Sprint


SATURDAY

Partner- Run/Lift

400m Run
3 C & J  225/155

*Partner A complete full round while Partner B rests

GOAL- Lift heavy while breathing heavy.


SUNDAY

5 RFT

100 DU
50ft. Plate Push
Tire Flip

GOAL- Move Quick-Breath Heavy


BARBELL

Squat Clean & Jerk - Putting it all together- Transition Work

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