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Team Saturday

A. Climb to 1RM clean in 16 min

B. Amrap 14

10 wall walks

10 synchro deadlifts 205/133

1k c2 bike (break up however)

Overhead option:

1. Split Jerk Wave 3.2.1.3.2.1.3.2.1

2. Barbell Strict Press : 4-6 reps x 5-6 working sets

3. Seated db press 4 x 8; rest :30, followed by single arm pressing x 6-8 reps each size @31X1

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Conditioning:

“Jackie”

1k row

50 thrusters 45/33

30 pull-ups

Team Thursday

A. Amrap 11 – alt 1:1

200m row

6 db burpee DL’s 50/35’s

8 db renegade rows ^

10 wall balls

Rest 3 min

B. 8 min max cal c2 bike

**swap whenever

Rest 1 min

C. 2 min max synchro burpees

Strength / WL Option:

A. Back Squat

Heavy 5 rep

Heavy 3 rep

Heavy singles

**failure, not a target

**20 min on clock

A. Barbell Complex

Hang Squat Clean + jerk
Hang squat clean + front squat + jerk
Hang squat clean + front squat + 2 Jerks
**climb to max in <20 min

B. Amrap 10

6 shuttle runs

10 db box step ups 50-35’s to 24/20”

14 alt hang db snatch

A. Skill Work: HS Balancing

B. AMRAP 20

50 single unders

10 t2b

15 /12 cal c2 bike

15 pushups