Monday Goal Rounds: Beat PR
Death by Clean & Jerk:
Start w/ (95/65) on bar (Dependent upon person, change starting weight to allow for ~10 sets)
*Every 1:30 mins, add 10-20lbs to bar until can’t complete lift*
Tuesday Time Cap: 15:00
5 RFT:
10 Stationary Overhead Lunges (95/65)
10 Push-Jerk (95/65)
Wednesday Time Cap: 35:00
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (1/.7 pood)
50 Walking Lunges
50 Knees-to-elbows
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Thursday Goal Rounds: 10+ rounds
12 min AMRAP:
100 ft Farmers Plate carries (35/25)
4 Turkish get-Ups (1/.7 pood)
Friday Time Cap: 15:00
For time:
60 Sit-up
50 KB Swings (1.5/1 pood)
40 Pull-ups
30 Handstand Push Ups
20 Medball Cleans (20/14)
