Monday
A.
Squat Clean
5×3
B.
The Chief
Five 3-minute AMRAP in 19 mins
AMRAP in 3 minutes
3 Power Cleans (135/95lbs)
6 Push Ups
9 Air Squats
Then rest 1 minute
Repeat 5 times
Tuesday
A.
Deadlift
5,4,3,2,1,2,3,4,5 (light to heavy-heavy to light)
B.
For Time
Buy in
1,000 meter row
Then
4 Rounds of
15 Deadlift (185/145)
10 Pistol
2 Rope climb or 3 lay downs
Cash out
1,000 meter row
Wednesday
A.
Front Squat
4×5
B.
EMOM for as long as Possible!!!
7 Thrusters (75/45)
7 Pull ups
7 Box Jumps
Your time is your score
Thursday
A.
Skills!!! Work on BALANCE movements
B.
5 RFT
5 Burpees
20 Air Squats
5 Burpees
10 Push ups
5 Burpees
20 Lunges
5 Burpees
10 V-Ups
Friday
A.
Squat Snatch
5×3 (the first 3 sets pause at the bottom for 3 seconds)
B.
20 AMRAP
8 Power Snatch (95/65)
12 KB (53/35) – American
8 OHS (95/65)
200 meter run