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S&C
MONDAY
Front Squats, 3×6
AMRAP x 5 MINUTES
10 Ring Row
10 Alt DB Step-Ups (24/20)
-Rest 1:00-
AMRAP x 5 MINUTES
8 Pull-Ups
16 DB Lunges
-Rest 1:00-
AMRAP x 5 MINUTES
6 Burpee CTB Pull Ups
40’ High/Low Walking Lunges (1 DB overhead, 1 at side, switch midway)

TUESDAY
A) Push Press, 8-8-8-8
B) EMOM x 12 MINUTES
MIN 1 – 7-10 Strict Chin-Ups
MIN 2 – 10 DB Chainsaw Row (R) + Max Plank
MIN 3 – 10 DB Chainsaw Row (L) + Max Plank
C) 3 ROUNDS FOR TIME
2 Shuttle Runs
15 Toes to Bar
15 RKBS

WEDNESDAY
A) 15 Minutes to Build
Snatch Pull + Hang Snatch + Snatch (not TnG)
B) 7 ROUNDS
7 Back Squats, 115/73#
7 Push Press
7 DB Thrusters, 40/25#
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps, 24/20”

THURSDAY
A) Sumo Deadlift, 6-6-6-6
B) AMRAP x 13 MINUTES
15/12 Cal Row
6 Hang Squat Cleans, 95/63#
8 Bar Facing Burpees
4 Hang Squat Cleans, 125/83#
C) Core Work – Coaches Choice

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout