Teams of 2
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AMRAP 10
10 synchro Deadlift 225/153
20 Db renegade rows
40 double unders (each, 1 working at a time)
Rest 3 or so
AMRAP 10 1:1 alt
12/9 cal row
9 plate ground to overhead
12 plate oh alt lunges
Rest 3 or so
Afap
50 hang power cleans 165/108
50 t2b / v ups
50 cal row
Tis the season !
No cherry picking. Attack today and crush your Friday!
/
10 rds
10 Thrusters 95/63
10 bar facing burpees
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Post class:
Weightlifting:
A. Hang Power Snatch + 2 OHS : 4 x 2 @80-85%
B. Squat clean + Front Squat + 2 jerks: 4 sets @80-85%
/
Gymnastics:
Pull-ups / c2b
6 sets of 10 UB afap. Rest as needed
Team Thursday !
/
Teams of 2
0-10 min
21-15-9 : 135/93 *intended for tng style and near all UB sets. Modify accordingly 115/83. 95/63 etc
21 power cleans (partner 1)
21 box jump overs 24/20 (partner 1)
21 power cleans (partner 2)
21 box jump overs (partner 2)
15 power cleans (partner 1)
15 box jump overs (partner 1)
15/15 Partner 2
And so on… completing 21-15-9 of
Rest 3
@13 min mark
AMRAP 6
16 synchro kb swings 70/53
32 DU (each – 1 working at a time)
Rest 2-3 min
Afap
50 burpees onto plate 45#
50 abmat sit-ups (each – break how you want, one working at a time)
50 cal machine (each – 1 working at a time) – one partner row / 1 partner bike – can break up and swap back and forth with sets.

Weightlifting Wed
/
A. Max Snatch or Clean & Jerk ; opposite of Monday, preferably.
*20 min
B. Front SqT – 1RM
*18 min
/
Post class:
AMRAP 10
4 Db devils press
12 / 9 cal bike
36 double unders
Yeah all smiles for Tuesday!
/
A. Snatch High Pull
5 x 3 @101-105%
B. E3MOM X 6
21/16 cal Row
10 box jumps *step down
10 push-ups
*modify numbers accordingly.
See whiteboard for intent.
/
Post class:
A. Strict HSPU work – 10 min
B. 21-15-9
Kipping HSPU
Ghd sit-ups
C. Barbell bent over row 4×8
Mondays mindset is simple . . .
/
A. Snatch to 1RM
Or
A. Clean and jerk to 1RM
B. 2 – 3 rds
15 / 12 cal machine (bike preferred)
12 power snatch 95/63
12 thrusters ^
12 t2b
15 bar lateral burpees
Rest 2-3 minutes between
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Post class:
A. Back squat 5×1
Starting 88% and climbing
B. Assistance work
/
Becomplete:
1. Single Arm Ring Rows 6/ each side x 4 sets
2. KB single arm Row w/ a twist x 10 reps each side x 3 sets
3. Waiters Carry x 40’ x 5x each arm
4. Russian Twists x 20 reps x 4 sets
5. Wall Scales : wall walks left and right on the wall. 10’ each direction x 4 sets
6. Crossover Symmettry shoulder recovery, or light band work; scraps , upper thoracic 7-10 minutes
Rest Day
Post general warmup. . .
A. EMOM X 12
Min 1: 5 burpees over rower + cal row to :40-:45
Min 2: pull-up complex + double unders
*see whiteboard review / description ^
B. Jerk drive 4 x 5 @ target weight
* 10 min
C1. Seated box jumps x 2-3 reps
C2. Waiters carry —-> + <—-
D. Recovery / room lead
Fuel up today!
/
A. Clean & Jerk; heavy triple , sets done every 2 min up until 80%, then every 2-3 minutes there after – to max for the day
*20 minutes on clock
B. For time:
3 rds
1 rd of “DT” 155/103
15 weighted sit-ups 50/35
20 db box step up 50/35
Teams of 2
A. High hang snatch + low hang snatch + 2 OHs; to max in 15 min
*same steps for in the clean is allowed for modification
Rest 2-3
B. Alt 1:1
AMRAP 10
3 devils press 50/35
6 push-ups on db’s
9 db front squats
Rest 2-3
C. AMRAP 7
Buy in = 250 DU *time cap 4 min
Then max calories combine, but only one working at a time.
1 teammate with a rower
1 with a bike
– can stay on machine while Partner works in there’s.
