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Friday

A) Snatch 1 RM

B) 10 min
200 m run
5 Front squats 165/125
10 Dead lifts

Finisher
100 Banded windmils

Goal: Heavy and unbroken front squats, closed or hook grip.


Friday

4 Rounds
10 DB Thurster
20 DB Lunges
30 Sit ups
40 Cal erg


Thursday

Partner

20 Min

200 m single arm overhead Kettle bell walk each 28/20
30 Russian Kettle bell swings
20 Synchronized burpees

Goal: Encourage and challenge your partner


Thursday

14 Min EMOM
1: 15 DB Dead lift
2: 40 Grass hoppers


Wednesday

For time:
90 Squats
80 Sit ups
2 min max erg
70 Jump rope
60 Push ups


Wednesday

A) Skill work

Primer 3×5 of all movements

B) “Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Goal: Move extremely well


Tuesday

A) Midline
40 T2B
60 Sit ups
80 V twists

B) 4 min
18 Cal row
10 Over rower burpees
Max Power cleans 155/115
rest 4 min
4 min
15 Cal row
8 Over rower burpees
Max power cleans
rest 4 min
4 min
12 Cal row
6 Over rower burpees
Max power cleans


Goal: More reps on each round on barbell.


Tuesday

4 rounds
20 Box step up
40 Mt. Climbers
20 RKS
1 min plank hold


Monday

20 min
500m run
10 Burpee
20 DB Snatch
30 Jumping Jacks


Monday

***Weekly Challenge***
Sport:Unbroken dubz
Fitness: singles

A) Tall Snatch
3×3
Snatch
2 @ 70%
2@ 80%
1 @ 85%
1 @ 90%

B) 4 Rounds
10 Ab rollouts
15 Bent over rows 95/65
20 Medicine ball cleans 30/20
Goals: Hips stay open on rollouts, heavier than usual on Medball cleans

Finisher
Bent over plate flys
3×20


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