Monday: With a partner for time: of A, B and C in order
A: 3 rounds of 10 back squats 185/125/95
B: 21-18-15-12-9-6-3 Box Jumps 30/24/20 and Deadlift 185/125/95 patter is partner 1 (21, 21) then partner 2 (21, 21) then back to partner 1 (18,18)
C: 100 ring push ups split up any method needed
Tuesday: 30 min EMOTM Odd, squat snatch; Even 16 Kettlebell Alternating kettlebell snatches 16/12/8kg – in crease snatch weight until failure, attempt to reach IRM.
Wednesday: 20 min AMRAP: run 1 lap (200m) 1 HPSU, run 1 lap 2 HSPU
Thursday: Record total reps: 2 rounds of Row 3 min for Cal, rest 3 min, Reps for Strict Pull ups 3 min, rest 3 min, Reps of box over buprees, rest 3 min.
Friday: Skill practice for the open
Satruday: 18.4 is… 17.4… and 16.4… Castro Mic Drop and walk out… Prediction by Jeff.
