Workout
6 SETS
AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups
-Rest 1:00 b/t Sets-
*Pick-up where you left off at the end of each set. Score is total number of rounds.
Core Finisher
3 SETS
15 V-Ups
:30 L Side Plank
:30 R Side Plank
30 Russian Twist
:30 Hollow Hold
Strength/Skill
ON A 15:00 RUNNING CLOCK…
Build to 5 Rep TNG Power Snatch
Workout
AMRAP x 10 MINUTES
30 Double Unders (or 100m Sprint*)
10 Power Snatch (95/65)|(75/55)
*Athlete Choice
Saturday and Sunday
Strength/Skill
ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster*
*Bar can not stop overhead or on the shoulders at any point.
Workout
“JACKIE”
FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups
Optional Finisher
NOT FOR TIME
40 Strict Hanging Knee Raise
Workout
7 ROUNDS FOR TIME
10 Deadlift (225/155)|(185/125)
20 Sit-ups*
:30 Double KB Front Rack Hold (70/53)|(53/35)
*GHD or Weighted Sit-up Optional
Cool Down
5:00 Banded Hamstring Stretch
5:00 Foam Rolling
