Monday
A. 10 mins to Build to MOD
– Squat Clean
B. Open 18.2
12 min Cap
For Time:
1-2-3-4….10
– DB Squats (50/35)
– BF Burpees
Then, w/ remaining time:
– 1RM Clean
Tuesday
A. Build to “tough”
– Push Press + Push Jerk + Split jerk
B. For Time:
– 400m Run
– 100 DUs
– 30 S2OH (95/65) (+135/95)
– 100 DUs
– 20 S2OH (115/75) (155/105)
– 100 DUs
– 10 S2OH (135/95) (185/135)
– 400m Run
Wednesday
A. Every 8 mins for 32 (4 Sets)
– 20/15 Cal Row
– 15 T2B
– 10 DL (225/155)
– 5/3 Ring MU
B. 2-3 Sets NFT:
– DB Step Overs X 5-6 (each)
– Bent Over BB Row X 8-10
Thursday
Complete the following w/ a partner
A. 9 Min AMRAP:
– 100/80 Cal AB
– AMRAP Sled Pushes (45/15)
Rest until 15:00
B. 9 min AMRAP:
– 100/80 Cal Row
AMRAP BBJO (24/20)
C. CORE
*Coaches Choice 😉
Friday
Open 20.1 TBA
Saturday
TBA
Sunday
Open Gym 8:30am-10:30am