REMINDER: See the schedule change in the next post below.
Monday
BS/FS/DL/OHS/BP
7 min AMRAP…
7 OHS 135/95
7 Chest to bar pullups
Rest 5 min
7 min AMRAP
7 Over the bar burpees
7 Shoulder to overhead 135/95
Tuesday
20 min work up in weight
1 Snatch + 3 OHS
WOD
Every 2 minutes for 20 minutes
Sprint 150 meters
5 Burpee Push ups.
*Drop down to do a burpee, do 3 push ups and then jump up to finish burpee.
Wednesday
TGUs 10 Min
“Fight Gone Bear”
135/95
3 rounds
1 min max reps of each
Deadlift
Power clean
Front squat
Push press/Jerk
Back squat
Rest 1 min
Thursday
BS/FS/DL/OHS/BP
5 RFT
Run 800
2 Rope Climbs
25 Ab Mat sit-ups
Friday
Strength= work up to a 1 rep max squat clean thruster
15 rounds
1 clean (power or full) 225/155# (this weight should be HEAVY, scale if needed)
5 Bar Facing burpees
*25 Min Time cap
Saturday
20 min AMRAP
3 Wall walks
8 KB swing 70/53
10 Box jumps 24/20
12 Push ups
