Monday Goal Rounds: 8+
5 min AMRAP:
7 Bar Muscle-Ups
7 Burpee
Into
5 min AMRAP:
7 Power Snatch (75/55)
7 Burpee over bar
Tuesday Time Cap: 20:00
4 RFT:
400m run
4 Power cleans (225/155) not Rx~65-75% 1RM
4 Burpees over bar
Wednesday Time Cap: 18:00
For Time:
20 Box Jumps (24/20)
5 Rope Climbs (15’)
20 Sit-Ups
15 Box Jumps
3 Rope Climbs
15 Sit-Ups
10 Box Jumps
1 Rope Climb
10 Sit-Ups
Thursday Look up weights for reverse order from couple weeks ago
Squat:
10-5-3-10-5-3
Friday For 2 rep max: form dictates weight increase
Clean & Jerk
Build to heavy 2 rep
