Monday:
3 min work 3 min rest
Double undres (plate jumps)
Burpee over box (walking burpee over bench)
Tire flip jump through (sand bag and body over bench 60/30)
rig over (yoke over at belly level)
Tuesday:
Karen:
150 wall ball shots for time 20/14 (100 for time, push press wall ball if needed)
Partner counts and no reps
Wednesday:
FRAN!!!
21-15-9
Thrusters 95/65 (45/35)
Pull-ups (Ring rows, feet at 0”)
Thursday:
Warm-up Circuit:
5-4-3-2-1
Hand Stand Push Up (Push ups)
Strict Toes to Bar (Reverse Sit ups)
Turkish Get up 16/12 (12/8)
Pistol (banded pistol)
Push/Split Jerk for max 3 reps – this is the real focus please allow 40 minutes to work on a heavy jerk.
Friday:
1 rep max back squat (perfect form with bar)
1 rep max shoulder press (perfect form with bar)
Saturday:
With partner for reps in 18 min:
Rotation caused by row 250, count reps
Turkish Get ups 16/12 kg (Stand to lunge 12/8)
Backwards single jumps 5 is 1 (step back on 6” box)
Toes to Bar (reverse anchored sit ups)
