Monday
A. 3 Sets:
– Tall Clean X 3 (light/fast)
+
5 Sets:
– Hang Squat Clean X 1 (heavier than last week)
B. 3 Sets:
– Clean Grip DL X 3 @ 31X1 (heavier than 2 weeks ago)
C. For Time (8 min Cap):
– 10 Squat Cleans (185/135) (+225/155)
– 20 BBJO (24/20)
– 30 Pullups (+C2B)
Tuesday
A. Build to a “tough”
– Deficit HSPU X 3
+
2 Sets:
– AMRAP UB HSPU @ 50% of max deficit
B. 3 Sets NFT:
– 20-30s Ring Dip Hold
– 8-10 Strict T2B
– 12-15 Pushups @ 31X1 + AMRAP on knees
Wednesday
A. “Open 19.1”
15 Min AMRAP:
– 19 Wall Balls (20/14)
– 19 Cal Row
B. 2-3 Sets NFT:
– KB RLE Split Squat X 8-10 @ 31X1
– Wtd. Cossack X 6-8 (each leg)
Thursday
A. 5 Min AMRAP:
– 400m Run
– AMRAP KB Hang Snatch (44/26) (+53/35)
*switch arms every 5
Rest 3 mins
5 Min AMRAP
– 400m Run
– AMRAP KB Hang C&J (44/26) (+53/35)
*switch arms every 5
Rest 3 mins
5 min AMRAP:
– 400m Run
– AMRAP 2KB Hang Snatch (44/26) (+53/35)
B. 3-4 Sets:
– Bench press X 5 @ 31X1 (add to last week)
– Accumulate 30-40s L-Sit Hold
Friday
A. 3 Sets:
– Overhead Squat X 3 @ 30X1 (slow down)
B. 3 Sets:
– Snatch Grip DL X 2 + Snatch Grip High Pull X 2
*Use 90+% of 1RM
C. For Time:
3 Rounds:
– 10 T2B
– 10 DB Step overs (35/20) (+50/35)
Then:
3 Rounds:
– 10 DL (185/135) (+225/155)
– 10 BF Burpees
Saturday @ 9am
8am- OLY
9am- Woolfeman Special
Sunday
Open Gym 8:30am-10:30am