Strength
Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats
1-2) 65-70%
3-4) 70-75%
Superset Accessory (3+ out of 4 sets)
20 Underhand Banded Pullaparts
Conditioning
3 Rounds of :45 on/:15 off
1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Wall Balls (20/14) (11’/10′) (FX: 10’/9′)
3) Rest
4) Rest
*Score is total Wall Balls
| Weekly Overview | Events/Classes | |
| Monday | Split Jerk | |
| Tuesday | Back Squat | |
| Wednesday | Bench Press | 5:45 PM Core Flex |
| Thursday | 5RM Deadlift (FX: 5×5) | |
| Friday | Snatch | |
| Saturday | Squad WOD | |
| Sunday | Ring Dips/Row |
Strength
Every 2:00, 9 Sets
1-3) 3 Jerk Balances (50-55%)
4-6) 2 Jerk Dips + 2 Split Jerks (70-75%)
7-9) 2 Jerk Dips + 1 Split Jerk (75-80%)
Conditioning
AMRAP 8
16 Overhead Plate Lunges (45/25) (FX: 25/15)
4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
Strength
Every 2:00, 3 Rounds
1) 6 Strict Chin-Ups + 6 Banded Chin-Ups (FX: Banded) (RX+: Weighted + Bodyweight)
2) 150′ Double Kettlebell Farmer’s Carry
3) 10 Row Erg Pike-Ups/Tuck-Ups
Conditioning
AMRAP 10
20/15 Calorie Row (FX: 15/11)
20 Toes to Bar (FX: 15)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)
Squad WOD
Every 2:00, 2 Rounds – with Partner
1) 35/26 Calorie Bike (FX: 30/22) (RX+: 40/30)
2) 20 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95) + AMRAP Synchro Bar Facing Burpees
3) Rest
4) 35/26 Calorie Ski (FX: 30/22) (RX+: 40/30)
5) 20 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95) + AMRAP Synchro Bar Facing Burpees
6) Rest
*Score is total Synchro Bar Facing Burpees
Strength
Every 3:00, 4 Sets
8 Deadlifts (65-70%)
Superset Accessory (3+ out of 4 sets)
20/20 Banded Terminal Knee Extensions
Conditioning
4 Rounds of 1:30 on/1:30 off
200m Run
AMRAP Double Dumbbell Box Step Overs (24/20) (50/35) (FX: 35/20)
