Monday
A. Front Squat
5 @ 70%
3 @ 75%
1 @ 80%
5 @ 75%
3 @ 80 %
1 @ 85%
B. 6 Min AMRAP w/ Partner:
– 50 S2OH (135/95)
– AMRAP Cals AB
Tuesday
A. 3-4 Sets:
– AMRAP UB Bench (Pick a weight for 15-20)
– 12-15 Body Row (feet on bench, pull chest to bar)
*Superset. Rest as needed between
B. For Time (20 Cap):
– 150 DUs
– 30 BBJO (24/20)
– 1k Row
– 30 BBJO (24/20)
– 150 DUs
Wednesday
A. Build quickly to a MOD
– Snatch X1
B. 18 Min Cap:
10 Min AMRAP:
2 Rounds:
– 50’ DB OH Walking Lunge (50/35)
– 15 T2B
Then:
2 Rounds:
– 50’ DB OH Walking Lunge (50/35)
– 12 C2B
C. 10:00-18:00
– 1RM Snatch
Thursday
A. Every 5 mins for 20 mins:
– 400m Run
Then, AMRAP
– 15 Pushups
– 30 Air Squats
**Wear a Vest if you dare**
Friday
Open 20.5 TBA
Saturday
8am: OLY
9am: Woolfeman Special (TBA Friday night)
Sunday
Open Gym: 8:30am-10:30am