MONDAY
EMOM 10:
1 snatch
– Increase load across as many sets as possible.
9-6-3 reps for time:
Snatches (95/135 lb)
Burpee box jump-overs (24/30 in)
TUESDAY
For time:
15/21-cal. row
20 sit-ups
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups
WEDNESDAY
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups
Post-workout:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups
THURSDAY
Pre-workout:
Accumulate:
30 Kang squats
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
FRIDAY
Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)
AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk
SATURDAY
For time:
15 burpees, jumping over the barbell
5 clean and jerks (105/155 lb)
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Post-workout:
5 sets:
1 clean-grip deadlift
1 clean pull
1 power clean
– Increase load across as many sets as possible.