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EN

Monday

SKILL DAY

FITNESS
5 rounds 2:00 on/2:00 off
10 power clean 70/50
10 lateral burpees over the bar
Max calorie row

PERFORMANCE
5 rounds 2:00 on/2:00 off
10 power snatches 60/40
10 lateral burpees over the bar
Max calorie row

Tuesday

For time
50-40-30-20-10
Med Ball clean 9/6
100-80-60-40-20
Double unders

Wednesday

FITNESS
12 minute amrap
15/12 cal row or bike or ski
3-6-9-12-15-18…
incline dumbbell bench press 32.5/22.5

PERFORMANCE
12 minute amrap
15/12 cal row or bike or ski
3-6-9-12-15-18…
handstand push ups

Thursday

SKILL DAY

FITNESS
7:00 amrap
3-6-9-12-15-18…
Power clean 60/40
Strict chin ups

PERFORMANCE
7:00 amrap
3-6-9-12-15-18…
Power clean 60/40
Chest to bar pull ups

Friday

HEAVY DAY

EMOM 12
:40 double KB overhead march
:40 sandbag hold
:40 Box push

then

Run 1 mile

Saturday

5 rounds
40 crossovers
30 push ups
20 toes to bar
10 front squat 80/55

Sunday

*FOCUS*
A1:
Bench press
3-2-1-3-2-1 (2-3 RIR on all sets!)
A2:
Weighted strict pull ups
3-2-1-3-2-1 (2-3 RIR on all sets

*ENGINE*
50-40-30-20-10 cal machine
*after each round 20 burpees

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