Strength
Push Jerk Technical work
Conditioning
AMRAP 20
3, 6, 9, 12...
Pull Ups (Rx+ CTB)
Shoulder to Overhead 115/75 (Rx+ 135/95)
*200 m Loop run after each round
Extra Credit for the Week
Gymnastics
1) 6 x 3 Strict Pull ups - weighted
2) 5 sets of max rep strict HSPU (at least 7), 3 minutes rest between
3) AMRAP 8
3/2, 6/4, 9/6... (ascending)
Muscle Ups
*10/9 calorie bike after each round
4) 75/50 Push Ups for time
5) EMOM 10
10 m HS Walk for speed
Strength
1) 6 Complexes:
3 Front Squats + 1 Split Jerk
from the rack @ 90%+ of 1RM Clean & Jerk
2) EMOM 15
1 Squat Snatch
3 @ 75%, 3 @ 78%, 3 @ 81%, 3 @ 83%, 3 @ 85%
*if you step out, 10 burpees when done
Bootcamp
AMRAP 10; Rest 3 minutes
AMRAP 8; Rest 2 minutes
AMRAP 6
6 Turkish Get-ups
200 m Farmer's Carry
8 Manmakers
200 m Run
10 DB Burpee Step Up to Reverse Lunge
200 m Row
12 Ball Over Shoulder
20 Med Ball Sit Ups
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