Monday
Strength – Snatch Complex
3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats
-then-
“Philly Cheesesteak”
AMRAP 7
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Balls (20/14)
Tuesday
“Cuban Sandwich”
AMRAP 15
1-2-3 Rope Climbs
5-10-15 Calorie Air Bike
*Restart after 3 climbs and 15 calories
Wednesday
Strength – E2MOM x 5 Sets
Muscle Cleans + Strict Press*
*10+10, 8+8, 6+6, 4+4, 2+2
-then-
“Italian Sub”
For Time
25 Burpees Over Rower
50/40 Calorie Row
25 Burpees Over Rower
Thursday
“Lobster Roll”
Part 1 – 5 Sets Each For Time
50ft DB Walking Lunges (50s/35s)
12 DB Front Squats (50s/35s)
-2min rest b/n sets-
-then-
Part 2 – EMOM x 10min
Min 1: 10 DB Good Mornings @ Moderate Weight
Min 2: 15 Standing Barbell Calf Raises @ Moderate Weight
Friday
“BLT”
2 Rounds for Time (RFT)
20 Strict Chin Ups
40 Bench Dips
60 V-Ups
Saturday
“Reuben Sandwich”
Teams of 2 – 4 Rounds For Time (RFT)
400m Run (Together)
10 Sandbag Cleans (150/100) OR 10 Power Cleans (185/125) – Split
100ft Sandbag Carry (150/100) or DB Farmer’s Carry (70s/50s) – Each
