Monday
A. 10 Min EMOM:
– Split Jerk X 1 (build to heavy)
@ 11:00
3 Min EMOM
– 5 Push Jerks @ 60-70%
B. 5 Rounds For Time:
– 12 DB DL (50/35)
– 9 DB Hang Cleans
– 6 DB S2OH
– 3 Wall Walks
Tuesday
A. 2 Sets:
– Back Squat X 3
Rest 30s
– Back Squat X 3-5 @ ~20/10lbs
Rest 30s
– Back Squat X 3-5 @ ~20/10lbs
B. 3 Sets:
3 Min AMRAP:
– 20 Wall Balls (20/14) (+30/20)
Then, AMRAP:
1-2-3-4..
-T2B
*30 DUs after each set
Wednesday
A. 12 Min EMOM:
1-3) Hi-Hang Power Snatch X 3
4-12) Power Snatch X 1
B. 12 Min AMRAP:
– 3 Power Cleans (135/95) (+185/135)
– 6 HSPU (+Strict)
– 9 Box Jump Overs (24/20)
Thursday
Complete w/ a partner:
2 Sets:
8 Min AMRAP:
– 800m Run (4x200m)
– AMRAP Cals AB
Rest 60s
8 Min AMRAP:
– 1k/930m Ski
– AMRAP Cals Row
Rest 60s
Friday
A. 12 Min EMOM:
1-3) Hi-Hang Power Clean X 3
4-12) Power Clean X 1
B. For Time:
3 Rounds:
– 5 Thrusters (95/65) (+135/95)
– 10 BF Burpees
– 15 Pullups (+C2B)
Then:
3 Rounds:
– 15 OHS (75/55) (+95/65)
– 10 BF Burpees
– 5 C2B (+Bar MU)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am