Monday
Buy in – 2 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Box Assisted Strict Pull Up
5 Hand Release Push Up
5 Lateral Box Step Up (each leg)
Murph Prep
4 Sets (1 set every 10 minutes)
400m Run
-into-
2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
-into-
400m Run
Tuesday
Buy in – 4 Sets
5 Double Kettlebell Front Rack Single Leg Box Squat (each leg, box height at parallel) @6/10 RPE
20 Single Leg Jump Ropes (each leg) + 10 Lateral Ski Jump
A) 1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean – 5 sets @65-85% 1RM Clean
Metcon – 5 sets
AMRAP 4 Minutes
30/24 Calorie Bike
Max Meter Row
*Rest 1:00 between sets
Wednesday
Buy in – EA Warm Up
A) 4 Sets
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split
*Rest as needed between sets.
**The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!
B) 3 Split Jerk @68% 1RM Split Jerk
2 Split Jerk @72% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
2 Split Jerk @73% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @82% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @83% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
*Rest as needed between sets.
Metcon – For Time
75 Double Unders
35 Burpee Over the Rower
75 Double Unders
500m Row
75 Double Unders
Thursday
Buy in – 2 Rounds
1:00 Ski or Row (easy-moderate)
:30 Plank
20 Step Back Lunge
10 Banded Good Morning
Metcon –
35 GHD Sit Ups
-Then-
3 Rounds
25 Dumbbell Snatches (50/35)
50ft Dumbbell Walking Lunge (2×50/35)
-Then-
35 GHD Sit Ups
*Athletes may carry dumbbells anyway they choose!
A) 8 Back Squat @6.5/10 RPE
6 Back Squat @7.5/10 RPE
4 Back Squat @8/10 RPE
2 Back Squat @9/10 RPE
4 Back Squat @8/10 RPE
6 Back Squat @7.5/10 RPE
8 Back Squat @6.5/10 RPE
*Rest as needed between sets.
Friday
Buy in – EA Warm up
A) Build to a Heavy 2 Bench Press
Partner Throwdown Friday
20 Minute AMRAP
8 Burpees
12 Wall Balls 20/14
16 KBS 53/35
alternate rounds
May 5, 2025
