Monday Time Cap: 20:00
Warm-Up: elevate heart rate, focus on shoulders and hips
Skill: touch on thruster, use remaining time for pull-up progressions
4 RFT:
10 DB Thrusters (35/20)
10 Pull-ups
10 DB Box Step-Overs (35/20)(24/20) Prioritize weight over height of box
Tuesday Time Cap: 25:00
Warm-Up: Full body general, focus on shoulders for climbs and WB shots
Skill: quickly go over wallballs and use remaining time for rope climb technique
30, 25, 20, 15, 10
5, 4, 3, 2, 1
FT:
Wallballs (20/14)(10’/9’)
Rope climbs
Wednesday Time Cap: 20:00
Warm-Up: get legs (hips, ankles, knees) loose for ROM in DL and lunges, stretch lats/middle back to allow for better OH ROM
Skill: touch on bes ways to DL w/ plate and position overhead
6 RFT:
20 plate DL (45/35)
10 Alt. OH plate lunges (45/35)
50m plate run (45/35)
Thursday Goal rounds: 5 or 6th round
Warm-Up: elevate heart rate, focus on posterior shoulders as well as hips
Skill: bergurner into toes to bar progressions
Ascending toe to bar rounds
10 min AMRAP:
3, 3, 3, 3,… etc.
3, 6, 9, 12,… etc.
Clean & Jerk (135/95)
Toes to bar
Friday Time Cap: 15:00
Warm-Up: elevate heart rate, shoulder focus as well as core and hips
Skill: HSPU progressions
21-15-9 FT:
HSPU
Front squat (135/95) From floor
