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MONDAY
A1) Back Squat
1×5 @ 50%
1×5 @ 65%
1×5 @ 75%
3×5 @ 85%
*Base percentages off 5RM
A2) EVERY 1:30 x 6 SETS, with same pair of DB, building
8 DB Hang Squat Cleans
8 Alt DB Plank Rows
AMRAP Push Ups on DB
– 1:00 CAP
* All exercises unbroken
B) FOR TIME
2-4-6-8-10-12
Suitcase Lunge, 95/63# BB or 40/25# DB
Push Press, same
Box Jumps, 24/20″
-Rest 2:00-
12-10-8-6-4-2
Suitcase Lunge
Push Press
Box Jumps

TUESDAY
A1) Push Press
1×5 @ 50%
1×5 @ 65%
1×5 @ 75%
3×5 @ 85%
*Base percentages off 5RM
A2) 3-4 SETS
6 DB Presses from Split, each leg
12 Pike Leg Lift Overs 
18 RKBS
– Rest 1:00
B) AMRAP x 14 MINUTES
3 Hang Power Clean, 155/103# BB or 40/30# DB
9 Burpee Over Bar
27 DU or 54 Singles
C) Cash Out – KB Carries (Rack, OH, Farmers)

WEDNESDAY
A) Murph Prep!
EMOM 12
4 PU or 6 RR
8 Push Ups
12 Air Squats
B) Surprise Workout

Olympic Weightlifting
Hang Snatch, 4×3
Snatch Pull, 4×4
Snatch­ Grip RDL 3×5

THURSDAY
A1) Deadlift
1×5 @ 50%
1×5 @ 65%
1×5 @ 75%
3×5 @ 85%
*Base percentages off 5RM
A2) 0:20 WORK / 0:40 REST x 4 SETS
1. Double KB Gorilla Row 
2. Double KB Deadlift
3. Double KB Rack Carry 
4. Rest
B) AMRAP x 5 MINUTES
DB SA Power Snatch, each
10 V Ups
10 Ring Rows*
-Rest 1:30-
AMRAP x 4 MINUTES
4 DB SA Power Snatch, each (heavier)
8 V Ups
8 PU or RR*
-Rest 1:30-
AMRAP x 3 MINUTES
3 DB SA Power Snatch, each (heaviest)
6 V Ups
6 CTB PU or PU or RR*
* Sub Supine Body Rows rings are taken

FRIDAY
Surprise Workout

SATURDAY
No Class! Code 3 Games