Monday Time Cap: 25:00
100 Burpee Pull-Ups:
*Every 5 mins, stop and perform 50 Double-Unders*
Tuesday For Max
For max:
Take 20 mins and build to max Clean & Jerk
Then:
3×1@~75-85% of established max (form over weight)
Wednesday Goal Rounds: ~4/5
18 min AMRAP of:
11 HP Snatches (95/65)
11 Burpees
11 Thrusters (95/65)
11 Pullups
* At 11 minutes: 1 minute resting moment of silence*
Thursday Time Cap: 20:00
“Nancy”
5 RFT:
400m Run
15 Overhead Squats (95/65)
Friday Goal reps: >40 reps
“Tabata This”
Row
Squats
Pull-Ups
Push-Ups
Sit-Ups
*8 rds ea. Movement, 20s on 10s rest*
*1 min rest b/w movements
