Weekly Overview	Events/Classes
Monday	Cleans
Tuesday	Deadlifts	Shoulder Mobility Class at 5:45 PM
Wednesday	Strict HSPU/Strict Chin-Ups	Ab Attack at 5:45 PM
Thursday	Back Squats
Friday	3-Level Snatch
Saturday	Squad WOD
Sunday	Bench Press/Ring Row

Strength

Every 2:00, 8 Sets
1-2) 1 High Hang Power Clean + 2 Power Cleans (60-65%)
3-4) 1 Hang Power Clean + 2 Power Cleans (65-70%)
5-8) 3 Power Cleans (70-75%)

Conditioning

For Time:
600m Run (FX: 500m)
10 Bar Muscle-Ups (FX: 15 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
20 Thrusters (115/80) (FX: 95/65)
*10:00 Cap

Strength

Every 1:30, 3 Rounds
1) 8 Strict Press (↑)
2) 8 Pendlay Row
3) 20 Underhand Banded Pullaparts
*Score is Strict Press

Conditioning

3 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
15 Hand-Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand-Release Push-Ups)
20 Single Dumbbell Suitcase Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
*14:00 Cap

Squad WOD

AMRAP 12:00 – w/ Partner, Split Any Way

800m Run (FX: 600m)

Into…

AMRAP
36 Goblet Squats
18 Single Dumbbell Devil’s Press
4 Rope Climbs (FX: 2)

Rest 3:00

AMRAP 12 w/ Partner, Split Any Way

1000/800m Ski (FX: 800/600m)

Into…

AMRAP
36 Goblet Reverse Lunge
18 Alternating Dumbbell Snatch
4 Rope Climbs (FX: 2)

DB WEIGHTS:
(Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

Every 2:00, 6 Sets
2 Snatch Grip Push Jerk + 2 Overhead Squats (↑, CAP at 75%))

Conditioning

AMRAP 10
10 Toes to Bar (FX: 5) (RX+: Unbroken)
100m Run
5 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
100m Run

Strength

Every 3:00, 4 Sets
8 Deadlifts + 15 Banded Face Pulls
1-2) 60-65%
3-4) 65-70%

Conditioning

EMOM 12
1) 50 Double Unders (FX: 35) (RX+: 70)
2) 20/15 Calorie Row (FX: 15/10) (RX+: 25/20)
3) 10 Burpees (FX: 8) (RX+: 12)
4) AMRAP Calorie Ski
5) Rest
6) Rest
*Score is total Calories on Ski