Monday
BS- “Bring Sally Up”
– If you go to heavy and have to drop weight its a 30 burpee penalty.
For Time:
30 C2B Pull Ups
400m Run
15 OHS 135/95
800m Run
15 OHS
400m Run
30 C2B Pull Ups
Tuesday
Hang Snatch- Work up to a heavy single or practice technique.
15:00 AMRAP
5 Pwr Snatch 135/95
10 T2B
10 Pwr Snatch
20 T2B
15 Pwr Snatch
30 T2B
Wednesday
TGUs 10 Min
8:00 EMOM
5-8 T2B
20:00 AMRAP
500m Row
100m Farmer’s Carry 53/35
20 OH Walking Lunge with 45/25 plate
Thursday
BS/FS/DL/OHS/BP
500m Row Buy-in
Then….
30-20-10.
Wall Balls
Push Ups
ABmats
Friday
Hang Clean + Jerk- work up to a heavy single or just practice technique.
5 RFT:
8 Power Clean @135/95
8 Burpee Over the Bar
Saturday
3 rds:
400m Run
30 Squats
20 S2O @115/75
2 rds:
400m Run
30 Sit Ups
20 S2O @ 95/65
1 Rd:
400m run
30 Lunges
20 S2O @ 75/55
