Day 1
Back Squat 5 RM
Then 2×5 -10% of 5 RM
10 Min to Reach a Heavy
1 Pocket/Hip Clean
1 Hang Clean
1 Clean
* after last 3 sets do 5 Squat Jump + Box Jump
4RFT
5 Power Clean 165/113lb
10 Pull-ups (c2b)
20/15 Cal Row
*Rest 1 Min
2 Min On/1 Min On: x3
DB Walking Lunge
Reverse Hyperextension
Day 2
EMOM 12:
Odd: 5 RMU
Even: 25 Double Unders
Muscle Builder: 3 Sets
10 Bicep Curl *Each
10 Strict Chin-Up
ME Ring Row
For Time:
100 Wallball 20/14lb to 10/9’ target
*Every Break Run 100m
100 Kettlebell Swings 53/35lb
*Every Break Perform 8/5 Push-Up
Bike 100/80 Cal
Day 3
Jerk from Rack Heavy 1
Then 3×3 @75%
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups
Day 4
OHS 3×5 @50%
Snatch Balance 3×3 @50%
5 Sets Snatch Complex: Cap 75%
1 Hip/Pocket
1 Hang
1 Floor
1 Min On/30 Sec OFF x 4
Power Snatch 95/63lb
Bar Over Burpee
Day 5
Deadlift Heavy Single
*Cap at 8 Working Singles
*15-20 Min
Then 4×5 @75% of HS
2 Cycles:
2 Min AMRAP:
Suitcase Lunge 70/53lb
2 Min AMRAP:
Dumbbell Bench 70/40lb (each arm)
1 Min AMRAP:
Weighted V-Up 20/14
Day 6
CrossFit Team Series:
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Day 7
OFF
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