Monday:
3 Rounds of:
400M Run
Goblet Squat-24(70#/53#)
1 Arm DB Power Snatch-12L(70/50)
1 Arm DB Power Snatch-12R
Then, With remaining time:
Find a 1 RM of the following Complex:
Clean +Front Squat + Jerk
30min Cap
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Tuesday:
4 Sets of:
Push Press-4-6 Reps @80%
KB SDLHP-20(88#/70#)
12min AMRAP of:
Thruster-9(125#-M/85#-W)
Double Under-35
2min Rest, Then,
2 Rounds of:
1min Max C2B Pull Ups
1min Max SHSPUs
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Wednesday's Assault Bike WOD:
3 Rounds of:
Assault Bike-30cal
2DB Suitcase Lunges-30(50#-M/35#-W)
2DB Hang Power Clean-15
2DB Push Press-12
Sled Sprint(Empty 65#)-150M
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Thursday:
10min EMOM (E/O) of: (40#-M/25#-W)
2DB Suitcase Step Ups-12 Left-Even Minute
2DB Suitcase Step Ups-12 Right-Odd Minute
5min Rest, Then,
15min AMRAP of:
400M Run
Pistols-12(6/6)
Muscle Up-6
Clean-3(165#/115#-W) Add Each Round:
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