4 rounds
Then 8 rounds for time
Results: Split Squats 65-80-95-115lbs. AMRAP in 14:18.
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Handstand Progressions | Task |
| Tuesday | – | – | – |
| Wednesday | W | Back Squats | EMOM |
| Thursday | W | Snatch | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Turkish Getups Handstand Hold Skin the Cat |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Deadlifts Push Press Hang Cleans |
Task |
| Tuesday | M | Run | Task |
| Wednesday | MG | Row Double Unders Ring Dips |
Task |
| Thursday | WM | Burpees Snatches |
Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | GW | Toes to Bar S2OH Pullups Dumbbell Snatch |
Time |
3 rounds shoulder work
AMRAP in 7 minutes
Rest 3 minutes then AMRAP in 7 minutes
Results: TGU @ 12-16-20kg. For the two AMRAPs 72 reps and 68 reps (completed the round of 12 in each plus 12 and 8 reps respectively).
Every 2 minutes for 12 minutes
AMRAP in 17 Minutes
Results: Snatches 65-75-80-95-95-95. Metcon 162 reps (stopped at 12 snatches at 100lbs).
Three sets of
Then set the clock for 3, 5 minute rounds and against each 5 minute running clock
Record time to complete all reps in each round.
Results: Used 165lbs for the Back Squats. Metcon 3:45, 4:10, 4:45.