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MONDAY
A. Power Clean; 10 min to work up to a heavy single (or tech work)
B. 12 min AMRAP:
COMP:3 Power Clean @ 90% B20 T2B60 DURX:3 Power Clean @ 90% B5-10 T2B30 DUFITNESS:6 Power Clean5-10 Hanging Knee Raise30 DU or 60 Singles
C. L-Sit on parallettes/box/rings; 5 min play
TUESDAY
A. 20 min AMRAP:
10 Strict Press
10 Thruster @ strict press weight
10 Bar MU/C2B/Pull up
+
B. 20 min AMRAP:
COMP: 25/15kg
RX: 20/10kg
COMP: 25/15kg
RX: 20/10kg
FITNESS: suitable weight
10 Single Arm DB Push Press L Hand
10 Single Arm DB Box Step up L Hand @ 20″
30 Supine Bar Row
10 Single Arm DB Push Press R Hand @ 20″
10 Single Arm DB Box Step up R Hand
30 Hand Release Push up
WEDNESDAY
A. Front Squat @ 3010; 6-8 reps; x4
B. Every 5 Minutes, for 25 minutes:
Ski/Row 600m/500m
30 Plyo Lunge
15 Burpee 6″ reach
THURSDAY
A. 5 Rounds, 30 sec rest between
10-15 Wide-Grip Bench Press @ 3010
10-15 stiff Leg DL @ 3010
10-15 Standing DB Curl @ 3010
10-15 Lying KB Pullover @ 3010
+
B. 11 min AMRAP
20 Cal Row/Ski
20 Abmat Wall ball Sit up
FRIDAY
A. Teams of 2 – 30 min AMRAP
50 Cal Bike
50 Ring/Box Dips
50 Cal Row
50 Toes to Bar
50 Man-Makers @ 2x 20kg/10kg
+
B. For Time (Individual):
20 KB Swing @ 32kg/24kg
20 Burpee
20 Cal Ski
nice starfish coach
ha ha thanks Azza