Day 1
Team Series 4
For Time:
100 Cal Row
*Switch as Needed
100 Toes to Bar/HKR Total
Muscle Building: 4 Sets
10 Wt. Push-Up 45/15
15 Ring Row
20 Plate Tricep Extension
Day 2
Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×8 @80% of HS
Goodmorning
5×3 @Heavy
*WIDE Stance
5 Rounds FT:
Bike 15/12 Cal
5 Ring Muscle-Up
Day 3
3×1 OHS @50%
3×3 Snatch Balance @50%
*Both of Snatch 1RM
Snatch
1×3 @70%
1×2 @75%
6×1 @78%\
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets
Deadlift
2×3 @75%
2×3 @80
5×1 @85%
Row/Bike 5 Min Cool-Down
Day 4
Restoration Workout:
20-30 Min
Run 400m *Light Pace
20 Russian Swing 53/44
25’ HS Walk
3 Sets:
5-8 Razor Curl
10-15 GHD Sit-Up
Inchworm Plank x20 Sec
Day 5
Paused Front Skwat
3×1 @80%
*Pause 3 Sec
Jerk from Split
1×5 @40, 1×5 @45, 2×3 @50%
Clean & Jerk
1×2 @75%
1×2 @83%
5×1@88%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets
Day 6
Team Series 5
AMRAP10
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Day 7
OFF
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