Monday
A. *RE-Test (compare to 12/3)
13 AMRAP:
– 100 DUs
– 30 HSPU (+Strict)
– 100 DUs
– 20 C2B (+Bar MU)
– 100 DUs
– 10 Power Snatch (115/75) (+165/115)
B. 2-3 Sets:
– Alt. KB shoulder Press X 8-10 (each)
– Bent Over BB Row X 12-15

Tuesday
A. Build to “tough” 3 position:
– Hi-Hang S. Clean+Hang S. Clean (AK)+ Hang S. Clean (BK)
B. 3 Sets:
3 mins on/2 mins off
– 50’ DB FR Walking Lunge (50/35)
– 16 T2B
– 8 DB Cleans (50/35)

Wednesday
A. 3 Sets:
– Banded Speed Deadlift X 5.5.5
Rest 60s
– 20 DB Death March (10 each leg)
B. 6 Min AMRAP:
– 50/40 Cal Row
– 40 S2OH (95/65) (135/95)
– AMRAP BF Burpees
Rest 4 mins
C. 6 Min AMRAP:
– 50/40 Cal Row
– 40 KB Swings (50/35) (70/53)
– AMRAP BF Burpee
Rest 4 mins

Thursday
A. 3 Sets:
– Front Squat X 3 @ 31X1 (add weight to last weeks sets)
B. 3 Sets:
– Back Squat X 5 @ 31X1 (base around last weeks)
C. For Time: (12 Cap)
– 100 Wall Balls (20/14) (+30/20)
*Every break= 15/12 Cal AB

Friday
A. 3 Sets:
– Bench Press X 6 @ 31X1+AMRAP Pushups
– Strict Ring Pullup X 6 @ 31X1+ AMRAP BB Bicep Curl
B. 4 Sets:
– 400m Run
Then:
4 Rounds:
– 5 Pullups
– 10 Pushup
– 15 Air Squats
Rest 2 mins
*RX+= Weight Vest