Monday
AMRAP in 5 mins:
3 Deadlifts (95lbs/65lbs)
3 Hang Power Cleans
3 Front Squats
3 Jerks
rest 2 mins
AMRAP in 7 mins:
2 Deadlifts (135lbs/95lbs)
2 Hang Power Cleans
2 Front Squats
2 Jerks
rest 2 mins
AMRAP in 9 mins:
1 Deadlifts (185lbs/135lbs)
1 Hang Power Cleans
1 Front Squats
1 Jerks
Tuesday
10 Rounds for time of:
8/6 Calorie Assault Bike
30 sec rest
rest as needed then
AMRAP in 10 mins
12 Wallballs (20lbs/14lbs)
20 Alternating Dumbbell Snatches (50lbs/35lbs)
Wednesday
In a 30 min window…
Build to a heavy weight and complete 4 reps at that weight.
Thursday
3 Rounds for time of:
60 Double Unders
30 Toes to Bar
15 Thrusters (115lbs/75lbs)
Friday
AMRAP in 14 mins:
25 Calorie Row
25 Overhead Squats (95lbs/65lbs)
25 HSPUs
Saturday
9am Members Only
Sunday
9am with Crystal