Monday

Strength: Power cleans 3-3-3-3-3

5 min AMRAP:
5 pull-ups
10 push-ups
15 squats

Thursday

We will be closed Friday and Saturday.

For time:
15 burpees
30 DUs
30 sit-ups
30 DUs
30 box jumps
30 DUs
30 wall balls
30 DUs
15 burpees

Heavy Wednesday

Front Squats 5×5
From rack or floor – your call

Ben Smith 5×5

Tuesday

Strength: OHS 3-3-3-3-3

For time:
200m run rest 1 minute
200 m run rest 1 minute
400 m run rest 2 minutes
400 m run rest 2 minutes
200m run rest 1 minute
200 m run

Monday

Pistols: Work through the progession.
5 each leg X 3

AMRAP 12 min:
3 power snatch
6 pullups
12 DUs

Friday

4 rounds:
200 m run
10 OHS
10 box jumps

Thursday

10 minutes of wall-climb, handstand, handstand walk practice

EMOM 21 minutes:
1st – 1 squat clean and 2 front squats
2nd – 6 evil wheels
3rd – 6 bar over burpees

Wednesday

Great work the last two days but we have to slow things down now.

Bench press: 5-5-3-3-2-2-1-1

Between sets practice strict press with an empty or low weight bar. The remainder of time can be used for skills work.

Tuesday

AMRAP 15 min:
4 DL
8 sit-ups
12 KBS

Monday

Skill: Snatch – warmup then 3 hang snatch EMOM for 10 minutes

4 rounds:
30 DUs
20 SDLHP
10 T2B