Monday
Strength – Power Clean
Heavy 3 Rep
Heavy 2 Rep
3x Heavy Singles
-then-
“Fun Dip”
For Time
30 Pullups
3 Rounds of “DT” (155/105)
20 Pullups
2 Rounds of “DT” (155/105)
10 Pullups
1 Round of “DT (155/105)
Tuesday
“Whatchamacallit”
5 Sets Each For Time
50 Double Unders
15/12 Calorie Air Bike
10 Box Jump Overs (30/24)
-1:1 rest between rounds-
Wednesday
Strength – E2MOM x 6 Sets
3 Front Squats @ 80-85% of 1RM
-then-
“PEZ”
AMRAP 1
7 Barbell Bench Press (155/95)
ME Toes to Bar in Remaining Time
-1min rest-
*Repeat this protocol until 100 Toes to Bar are completed
Thursday
“Quarterfinals 24.1”
4 Rounds for Max Reps
1min of Snatches (135/85)
1min of Rowing for Calories
1min of DB Box Step Ups on 20″ Box (50s/35s)
1min Rest
Friday
Strength – E2MOM x 6 Sets
3 Strict Press @ 80-85% of 1RM
-then-
“Redwings”
AMRAP 19
Run 400m w/ Odd Object*
19 Burpees
*Odd object suggested weight is 25-45#
Saturday
“Sweet Tarts”
AMRAP 25
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)
