Monday
A. 2 Sets:
– Back Squat X 4
Rest 30s
– Back Squat X 4 @ ~20/10lbs
Rest 30s
– Back Squat X 4 @ ~20/10lbs
B. 14 Min AMRAP
– 0-2:00 Cals AB
– 2:00-4:00 Max T2B
Rest 60s
– 5:00-7:00: Max BF Burpees
– 7:00-9:00 Max T2B
Rest 60s
10:00-12:00: Cals Row
12:00-14:00: Max T2B

Tuesday
A. 10 Min EMOM:
1-3) Tall Jerk + Behind Neck Split Jerk
4-6) Split Jerk X 2
7-10) Split Jerk X 1
B. 15 Min AMRAP:
– 25 HSPU (+ Strict)
– 50 KB Swings (53/35)
– 15 Wall Walks
– 50 KB Swings (53/35)
– Max HSPU (+strict) w/ remaining time

Wednesday
A. 12 Min EMOM:
1-3) Hi-Hang Power Clean X3
4-6) Hang Power Clean X 2
7-12) Power Clean X 1
B. 3 Sets:
3 Min AMRAP:
– 15 DB Step Ups (50/35) to 24/20
Then:
1-2-3-4….
– Power Snatch (75/55)
– Box Jump Overs (24/20)
Rest 60s
*Pick up where you left off

Thursday
Complete w/ a partner:
A. 30 Min AMRAP:
1) 0-15:00 (Alt. full Rounds)
– 10 Bench Press (95/65) (+135/95)
– 10 BF Burpees
2) 15:00-30:00
– Max Cals AB
– Max Cals Row

Friday
A. 12 Min EMOM:
1-3) Hi-Hang Power Snatch X3
4-6) Hang Power Snatch X 2
7-12) Power Snatch X 1
B. 13 Min AMRAP:
– 3 Thrusters (75/55) (+95/65)
– 6 Pullups (+C2B)
– 24 DUs
*Add 1 thruster every round

Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night

Sunday Open Gym
– 8:30 am-10:30am

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