MONDAY
1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95
2. Conditioning
3 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds
TUESDAY
1. Conditioning
AMRAP 12:
10 Burpees
25 DU
2. Gymnastics Skills
HSPU, 10x10 unbroken if possible, Otherwise, 10 sets of ME.
WEDNESDAY
1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
2. Barbell Cycling
Use one barbell and change weights during rest period.
5 sets of 1 Snatch + 5 CJ, add weight each set, 2 minute rest between rounds
3. Conditioning
With a Running Clock:
A 7 min cap of:
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
Immediately into
B.
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups
THURSDAY
EMOM 30
1. 10 GHR
2. 10 back stepping lunges (back rack)
3. 10 box jumps
4. Hand stand holds
5. T-band exercises
FRIDAY
1. Conditioning
EMOMx20
Odd: 20/16 Calorie Row
Even: 10 Jerks, 135/95
2. Strength
A. 5-rep Heavy OHS
B. 3×2 Pausing OHS – hold the bottom for 10 seconds.
SATURDAY
1. Conditioning
Teams of 3:
100 Cal Row
100 Box Jump Overs, 24/20″
100 Thrusters, 95/65
100 TTB
100 Thrusters, 95/65
100 Box Jump Overs, 24/20
100 Cal Row
SUNDAY
“Zeus”
3 RFT
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat, Body weight
