Day 1

OLY:
E2MOM10
2 Snatch up to 75%

Conditioning:
4x
40 Sec. HSPU
20 Sec. Rest
40 Sec. Toes-2-Bar
20 Sec. Rest
40 Sec. Box Jump 24/20”
20 Sec. Rest
40 Sec. Power Snatch 75/53lb
20 Sec. Rest

Accessory:
Yoke Carry 4x50ft at moderate


Day 2

OLY:
5x
Every 90 seconds complete:
1 Power Clean + 1 Hang Clean + 3 Front Squats (moderate)

Conditioning:
5x

Minute 1: 10 Hang Power Clean *
Minute 2: 50 Double Unders *
Minute 3: 10 Pull-ups (C2b) *
Minute 4: 12-20 Pistols / Jumping lunge
Minute 5: 8-15 Cal Bike
Minute 6: Rest


Day 3

OLY:
EMOM10
Split Jerk @ 85%

Conditioning:
5x
5 Ring Muscle Ups
8-12 Deadlifts
50’ Handstand Walk
10+ Barbell Roll Out

then

3×250 Row
3 Minutes Rest
2×500 Row
3 Minutes Rest
1×1000 Row

1:1 Work Rest ratio between sets.


Day 4

Conditioning:
50-40-30-20-10 Reps for time
Unbroken Wall Balls 20/14 to 10/9’ target. The idea is to only rest as needed between sets.

12 Minute Cap

@ 20 Minutes

2 Person Team for time:
100 Dumbbell Snatches 70/53lb
100 GHD Sit-ups
100 Burpees
100 Cal Bike


Day 5

Conditioning:
Workout 15.4

AMRAP8
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans

Men clean 185 lb.
Women clean 125 lb.

@ 8 minutes

6 Minutes to reach heavy hang Snatch (anyway)


Day 6

Conditioning:
CrossFit Open 15.5

27-21-15-9 Reps for time
Thruster
Row

RX: 95/63lb