Day 1
Deadlift Heavy Single
Then:
Deadlift EMOM 10
Min 1: 5 Deadlift
Min 2: 20 Sec. Wt. Plank
*Start 75% & Increase if Able
*45/35

4 Rounds For Time:
8 Hang Squat Clean 135/93
12 Bar Over Burpee
16/12 Cal Bike

Day 2
3 Position Snatch
*Hip/Hang/Floor
10 Min to Heavy

For Time:
Row 2000/1750m
25 Wallball 20/14
25 Toes To Bar
Row 1500/1250m
20 Wallball
20 Toes to Bar
Row 1,000/750m
15 Wallball
15 Toes to Bar

Class Core

Day 3
Open Workout 17.1
For Time
10 DB Snatch
15 Box Jump Over
20 DB Snatch
15 Box Jump Over
30 DB Snatch
15 Box Jump Over
40 DB Snatch
15 Box Jump Over
50 DB Snatch
15 Box Jump Over

Men: 50 lb/24”
Women: 35 lb/20”
Time Cap 20 Mi

Day 4
Jerk 2 rep @ Moderate
Gymnastic Day

2 Sets for Reps:
ME Strict HSPU
ME Ring Muscle Up
Rest 2 Min

3 Rounds:
500m Row
10 HSPU
5 Bar Muscle Up

Core: 3 Sets
30 Sec Reverse Plank
30 Sec Hollow Hold
30 Sec V-Up

Day 5
Back Squat Heavy Single
Then 2×8 @80% of HS

12 Min AMRAPs:
20 Walking OH Lunge 35/25lb
15 GHD Sit-Up
30 Double Under
*Alternate OH Hand Each Round

Day 6
Clean EMOM6
1 @80% & Increase to Heavy

Partner Workout
“I Go, You Go!”
3 Power Clean 205/133
3 Bar Muscle-Up
6 HSPU
6 Pistol Squat *Each Leg
9 Bar Over Burpee
9 TTB

Day 7

OFF