Friday

  • Power Snatch + Overhead Squat - 1+3 RM

  • 2 x 7 minute AMRAP - rest 1 minute between stations

    • Group 1 - 15/10 calorie bike, 15 slam balls, 60s plank

    • Group 2 - 15/10 calorie row, 30 jumping lunges (15 each leg), 60s plank

Thursday

EMOTM x 10 minutes - Pull-Up Practice

Level 1 - 6-10 ring rows with pause at chest

Level 2 - 3-6 strict pull-ups

Level 3 - If more than 6, max unbroken strict pull-ups

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For time - 22 minute cap

20 push-ups

35 bar facing burpees

50 thrusters @75/55

50 sit-ups

50 thrusters @75/55

35 bar facing burpees

20 push-ups

*Use a weight that will allow for 10-15 unbroken thrusters per set