Monday
Strength – E2MOM x 4 Rounds
6 Touch N Go Power Clean & Jerks
Then…
“League of Shadows”
3 Rounds for Time (RFT)
20 Hang Power Cleans (95/65)
12 Toes to Bar
*10min Cap
Tuesday
Strength/Skill – EMOM x 16 Minutes
Min 1: 1-3 Rope Climbs (15′)
Min 2: 10 Alternating Barbell Reverse Lunges*
*Choose your weight but make it challenging
Wednesday
“Parent Trap”
AMRAP 12
20 DB Front Squats (50/35)
20 Box Jumps (24/20)
Thursday
Strength – EMOM x 15
Min 0-3: 3 Muscle Snatches
Min 4: Rest
Min 5-9: 2 Power Snatches
Min 10: Rest
Min 11-15: 1 Snatch (Power or Squat)
Then…
“Isabel”
For Time
30 Snatches (135/95)
*7min Cap
Friday
“Double Dare”
AMRAP 8
20/18 Calorie Row
20 AbMat Sit Ups
Then…
Successories – 4 Rounds
12 Banded Pull Aparts
20 Alternating DB Front/Lateral Raises
Saturday – Partner WoD
“Black & Blue”
AMRAP 32
300 Double Unders
200 Russian Swings (53/35)
100 Wallballs (20/14)
*Today is the day to continue to practice your double unders. With this in mind, the conversion is 1 to 1 so long as you are working on DUBs
