Monday – Closed
Tuesday
Buy in – EA Warm up
A) Strict Press -10-8-6-4-2
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#) After each set
Metcon – 3 rounds
12 Burpee Box Get Overs (30/24)
18 Strict Pull Ups
Wednesday
Buy in – 3 sets
200m Ski Or Row (moderate)
25 Single Unders
10 Step Back Lunge
10 Alt. Leg V-Up
A) 3 Pause High Hang Power Snatch @ 60% 1 RM Snatch
2 Pause High Hang Power Snatch @ 65% 1 RM Snatch
1 Pause High Hang Power Snatch @ 70% 1 RM Snatch
3 Pause High Hang Power Snatch @ 65% 1 RM Snatch
2 Pause High Hang Power Snatch @ 70% 1 RM Snatch
1 Pause High Hang Power Snatch @ 73% 1 RM Snatch
1 Pause High Hang Power Snatch @ 73% 1 RM Snatch
1 Pause High Hang Power Snatch @ 73% 1 RM Snatch
*Pause for 2 seconds in the receive position before standing
Metcon – For time
75-50-25
Double Unders
100’-50’-25’
Single Arm Overhead Dumbbell Lunge (50/35)
*15 GHD Sit Ups after each set
Friday
Buy in – 2 sets
200m Jog
10 DB Press light
10 Ring Row
10 Pause Goblet Squat w/ stretch in bottom of squat
Metcon – For time with partner
400m Run (together, at the same time)
40 Push Press (95/65) (split)
60/50 cal Row (split)
40 Pull ups (split)
60/50 cal Ski (split)
40 Push Press (95/65) (split)
400m Run (together, at the same time)
A) Back Squat – 6 sets to build to a heavy single under fatigue
