Monday
A. 5-10 mins for Blank BB Snatch Drills
+
10 Min EMOM:
Power Snatch + Squat Snatch
1-4) MOD
5-8) MOD-HEAVY
9-10) HEAVY
B. 4 Rounds For Time:
– 40 Air Squats
– 20 Alt. DB Snatch (50/35)

Tuesday
“Jack”
A. 20 Min AMRAP:
– 10 Push Press (115/75)
– 10 KB Swings (53/35)
– 10 Box Jumps (24/20)
B. 2-3 Sets:
– AMRAP “tough” Set of Ring Pushups @ 21X1
– 15 Hollow Rocks+10 V-Ups+ 20 Ab-Mat Sit Ups

Wednesday
A. 12 Min EMOM:
1) AMRAP “”tough” UB Set of Back Squats (Add 5-10lbs from last week)
2) AMRAP “tough” UB Set of Strict Pullups
3) Rest
B. 9 Min AMRAP:
3-6-9-12-15…..
– 2 DB Front Squats (50/35)
– Pullups

Thursday
A. 10-15 mins for DU practice
*If you have DUs, practice with the heavy rope
B. 3 Sets:
3 Min AMRAP:
– 35/30 Cal AB or Row (max 2 mins)
– Bench Press (165/95) X AMRAP w/ remaining time
Rest 60s between
C. 3 Sets:
3 Min AMRAP:
– 35/30 Cal AB or Row (max 2 mins)
– HSPU X AMRAP w/ remaining time
Rest 60s between

Friday
A. 22 Min AMRAP
– 1k Row
– 50 Deadlifts (185/135)
– 800m Run
– 50 T2B
B. Core
*Coaches Choice 🙂

Saturday
9am CrossFit
*Coaches choice 😉

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