| Day | Movement Class | Exercises | Priority |
| Monday | G | Core Work | Tabata |
| Tuesday | W | Squat Cleans | Task |
| Wednesday | – | – | – |
| Thursday | W | Snatch Overhead Squat | EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| WGWGDay | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Lunges Toes To Bar Push Press | Task |
| Wednesday | WMG | Thrusters Pullups Double Unders | Time |
| Thursday | – | – | – |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | WMG | Squat Cleans Double Unders Toes to Bar | Time |
Since the Rx weight is too high, decided to use the scaled weight which is right around my max.
Beginning on an 8-minute clock, complete as many reps as possible of:
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
Stop at 20 minutes.
Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set). Continued anyway as if it was an AMRAP in 20 minutes to get a good workout today and finished with 3 rounds plus 8 reps.
Five rounds of
Five rounds of
Then do Overhead Squats with the following rep scheme
Results: Snatches 65-75-95-105-110lbs. Used empty bar for the Pause Squats. OHS as shown above.
For time (10 minute time cap)
If completed before the 10 minutes are up, rest for the remaining time.
Then 5 rounds for time (10 minute time cap)
Results: First part 8:02. Second part 9:50.
Over 10 minutes accumulate 2 minutes L-Sit. Break up as needed.
Every 3 minutes for 15 minutes
Then 4 rounds for time
Results: Cleans 105-115-120-125-130lbs. Metcon 6:28.