Monday
A. Spend 10-15 mins working on Pullup/MU Skills
+
8 Min EMOM:
– 6 C2B + 6 Pushups
B. 3 Sets:
3 Min AMRAP:
“DB DT”
– 12 Deadlifts (50/35)
– 9 Hang Cleans (50/35)
– 6 S2OH (50/35)
Rest 60s

*Score= TOTAL rounds + reps. Pick up where you left off

Tuesday
A. Spend 10-15 mins w/ blank Barbell working on Snatch Technique
+
3 Sets:
– Back Squat X 10 (build to a “tough” load, but good form. We will build off this!)
Rest as needed
B. For Time (6 minute cap):
– 30/24 Cal AB
– 20 Box Jump Overs (24/20)
– 10 Power Snatch (135/95)

**This is a SPRINT! Do not hold back on the Bike, push the pace and make it burn!!

Wednesday
“Woman RE-Crush Wednesdays”
A. Spend 10-15 minutes to warm up/practice power clean and jerk technique
B. “Grace”
– 30 Clean and Jerks (135/95)
C. Accessory Work
2-3 Sets:
– Bent Over Barbell Row X 8-10 @ 21X1
– Single Leg Good mornings X 5-6 (each leg, slow and controlled)
– 10 V-ups+10 Leg Lifts + 20 Russian Twists

Thursday
A. 8 Rounds For Time w/ partner:
– 15 Wall Balls (20/14)
– 10 DB Box Step Overs (50/25) (50/35)
– 500/420m Row
*Alternate full rounds
B. Coaches Core 😉

Friday
A. HSPU Skill/strength work
2-3 Sets:
– AMRAP “tough” UB set of HSPU
rest 30s
– AMRAP “tough” UB Ring Pushups
Rest 30s
– AMSAP “tough” Nose to wall hold
B. For Time:
5-10-15-20
– S2OH (135/95)
20-15-10-5
– BF Burpees

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am