Overview of the Week
| Monday | Back Squats | |
| Tuesday | Snatch Complex | Skills Clinic (5:45 pm) |
| Wednesday | Gymnastics EMOM | |
| Thursday | “Jenkins” | |
| Friday | Clean Complex | |
| Saturday | Shoulder-to-Overhead Complex | |
| Sunday | Deadlifts |
Strength:
Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 80-85%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
Conditioning:
AMRAP 12
2 – 4 – 6 – 8 – 10…..
Box Jumps (24/20)
Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
100m Run After Each Round
Strength:
Max Unbroken Strict Pull-ups (Rx+: C2B)
Max Unbroken Push-ups
Max Unbroken Strict Toes-to-Bar
Rest 2-3 Minutes between tests.
Conditioning:
3 Rounds for Time
400m Medicine Ball Run (20/14) (Fx: 14/10)
30 Medicine Ball Step-ups (24/20)
5 Burpee penalty if you put your rock down.
Strength:
Deadlift
25 minutes to establish 4 rep. max.
Conditioning:
AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65) (Rx+: 135/95)
10 Toes-to-Bar
Coach Brandon Farewell WOD
Partner up! Split work any way you want.
Buy-In
800M Run Together
then
50 Single Arm Dumbbell Hang Power Snatches (5L/5R) (50/35) (Fx: 35/20)
100 Box Jumps (24/20)
150 Single Arm Dumbbell Hang Clean & Jerks (5L/5R) (50/35) (Fx: 35/20)
200 Dumbbell Goblet Squats
Cash Out:
800m Run Together
(Rx+: Hang Squat Snatches)
Strength:
Overhead Squat
25 minutes to establish 3 rep. max from the ground.
Conditioning:
4 Rounds of
AMRAP 3
5 Ring Muscle-ups, (Fx: 10 Ring Rows)
10 Burpees
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00 between AMRAPs
Pick up where you left off on each AMRAP.
