Wednesday GS&C
Hang Power Snatch + 2 Power Snatches
Every 1:30 for 12 mins.
Start Light and build Mod-Heavy.
5 rounds for time of:
7 Power Snatches
10 Box Jump/ Step Up
Wednesday GS&C
Hang Power Snatch + 2 Power Snatches
Every 1:30 for 12 mins.
Start Light and build Mod-Heavy.
5 rounds for time of:
7 Power Snatches
10 Box Jump/ Step Up
Tuesday GS&C
For time:
Row, 1000 m
30 Ring Rows
30 Burpees
Row, 800m
25 Ring Rows
25 Burpees
Row, 600m
20 Ring Rows
20 Burpees
Strength squad
Bench Press & Squat Cluster
Monday GS&C
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
Every 2 mins for 10 mins do:
20-12 Bike Calories
15 Air Squats
-Rest w/ Time Remaining-
Saturday GS&C
For 3 cycles:
AMRAP in 6 mins of:
32 Jump Ropes
8 Power Cleans
32 Jump Ropes
8 Dips/ Push Up
Rest 1:30 between each cycle.
For each cycle continue the AMRAP.
Friday GS&C
Front Squat 5-5-5-5-5
Athlete Instructions
Keep weight Light-Moderate across all sets.
This is a Deload Week.
12 MIN AMRAP
3-6-9-12-15 (reps increase by 3 each round)
Thruster
Pull-up/ Ring Row