Monday
“Madagascar”
EMOM x 5 Sets
Min 1: 10 Back Squats (60-65%)
Min 2: Max Effort Air Squats
Min 3: Recovery Bike
Tuesday
Strength – Clean Complex
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
-then-
“Alex & Marty”
For Time
15-12-9-6-3
DB Devil’s Press (50s/35s)
42-36-27-18-9
AbMat Sit Ups
Wednesday
Skill Work
Ring Muscle Up Practice
-then-
“Crack-a-lackin”
AMRAP 15
[2 Rounds]
800m Run
50 Wallballs (20/14)
-into-
Max Effort Burpees to Target
Thursday
Strength – Snatch Complex
5 Snatch Push Press + 1 Snatch Balance
-then-
“Skipper”
For Time
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3′)
Friday
“Melman”
AMRAP 7
1000m/850m Row
Max Reps Strict Handstand Pushups
-rest 5min, then-
AMRAP 7
1000m/850m Row
Max Reps Pushups
-rest 5min, then-
AMRAP 7
1000m/850m Row
Max Reps DB Bench Press (50s/35s)
Saturday
“I like to move it, move it”
8 Sets Each For Time
50 Double Unders
1 Rope Climb or 5 Strict Pullups
5 Overhead Squats (155/105)
