Monday
A. Build to todays 1rm Back Squat
+
1 Set:
– AMRAP Back Squats @ 80%
B. 5 Min AMRAP:
– 40 Thrusters (75/55) (+95/65)
– AMRAP Cals AB
Tuesday
A. For Time:
– 75 Hang Power Snatch (75/55)
By Method Of:
3 Min AMRAP:
– 12 Pullups (+C2B)
– 48 DUs
– AMRAP Hang Power Snatch
Rest 60s
B. 2-3 Sets:
– Hollow Band Pulls X 10
– Hollow Pull over X 10
Wednesday
A. Build quickly to
– MODERATE Squat Clean
B. 15 Min Clock
9 Min AMRAP:
– 3 Deadlifts (255/165) (315/225)
– 5 BF Burpees
– 7 HSPU
Then, from 9-15:
– Find 1rm squat clean
Thursday
A. For Time w/ partner:
– 1k Run (together)
– 200/150 Pushups
– 1k Run (together)
– 100 Bench Press (135/85) (+165/95)
Friday
A. CF Open 20.5
For Time , in any fashion (20 min cap)
– 40 C2B (+Ring MU)
– 80 Cal Row
– 120 Wall Balls (20/14)
Saturday Woolfeman Special
*8am and 9am classes
– TBA
Sunday
Open Gym 8:30am-10:30am