Monday
Strength – Squat Snatch
15min to Find 1RM Squat Snatch
-then-
“The Sandlot”
For Time
1000m/850m Row
100 Air Squats
1000m/850m Row
Tuesday
Strength – Squat Clean & Jerk
15min to Find 1RM Squat Clean & Jerk
-then-
“Scotty Smalls”
10 Rounds for Time (RFT)
10 Pullups
10 Pushups
Wednesday
“You’re Killing Me, Smalls”
E3MOM x 7 Sets
12/10 Calorie Assault Bike
12 GHD Sit Ups OR V-Ups
9 Back Squats (155/105)
Thursday
Strength – Strict Press
10-12min to Find Your 3RM Strict Press
-then-
“Yeah-Yeah”
7 Rounds for Time (RFT)
7 Push Press (95/65)
7 Burpees Over Bar
49 Double Unders
Friday
“Benny & The Beast”
18-15-12-9-6-3 For Time
Sumo Deadlift High Pull (95/65)
Box Jumps Overs (24/20)
Saturday – Partner WoD
“Ham Porter”
5 Sets for Time w/ Partner
15/12 Calorie Assault Bike AND 18/15 Calorie Row*
20 Burpee Pullups
15/12 Calorie Assault Bike AND 18/15 Calorie Row*
-rest 1:1 between sets-
*Both partners work simultaneously on different cardio machines. Switch in the second one so everyone does everything
