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MONDAY
A1. Double Overhand Deadlift 3×10 – no hookgrip, build on last week
A2. Seated Tuck Jump x3
A3. Banded Face Pull 3×20
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10 min for Snatch Tech/Build
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Masters WOD
8 min AMRAP
5 Ring Muscle Up/Ring Pullup/Ring Row (laying flat on ground)
10 Snatch
TUESDAY
4 Sets @ High Effort (32 min):
8-15 Bench Press
90 sec Row @ 85%
rest 2 min
8-15 HSPU/DB Push Press
90 sec Bike @ 85%
rest 2 min
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4 Quality Rounds (10 min):
8-10x Single Arm KB Row – build on last week
WEDNESDAY
A1. Front Squat 3×10 – build on last week
A2. Hip Thrust 3×30
A3. Hammy/Hip stretch 30sec/side
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9 min AMRAP
20 S.A. DB/KB Walking Lunge @ 25/15kg (change legs @ 10)
10 S.A. DB/KB C&J (change arms @ 5)
4 Lengths Gym S.A. DB/KB Farmers Carry (alt.arms every 2 laps)
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3 Quality Rounds
Side Plank L
Side Plank R
THURSDAY
4 Quality Rounds
8-12 Half Kneeling DB OH Press R + 8-12 Half Kneeling DB Hammer Curl R
8-12 Half Kneeling DB OH Press L + 8-12 Half Kneeling DB Hammer Curl L
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COMP/RX
13 min AMRAP
5-10 Push Press @ 40/30kg
10 Burpee Box Jump Over @ 24″/20″
FITNESS
13 min AMRAP
5-10 Push Press
10 Burpee 6″ Reach
rest 3 min
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13 min AMRAP
3-8 STRICT Pronated Pullup
30 DU
5-10 T2B (Kipping) – Focus on straight arms
3-8 STRICT Ring Dip (as low as possible)/box dip/push up
FRIDAY
COMP
18 min AMRAP
Buy In: 750m Row
then
9-6-3
Power Snatch @ 70/50kg
Wall Walk
Bar MU
RX
18 min AMRAP
Buy In: 750m Row
then
9-6-3
Power Snatch @ 50/35kg
Wall Walk
C2B
FITNESS
18 min AMRAP
Buy In: 500m Row
then
9-6-3
Power Snatch
Inchworm 1 length gym (quality)
Pull up/variant
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10 min rest
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For Time – All Out (7 min cap):
25/15 cal bike
50 KB Swing @ 32kg/24kg
20/12 cal bike
