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
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