072423-072823

Monday

Week 1 of 6

1 Squat Clean and Jerk Every 90sec x 10 Start around 60-65% and build Goal for today is to match or 1RM or get a feel of what our current 1RM C+J might be. On week 6 we will retest this lift!

Monday Accessories (No Measure) Super Set 3-4 Rounds 16 Alt DB Curls 12/12 Palloff Press 16 Unilateral DB Strict Press 14 Alt KB Gorilla Row

Weight can stay the same or increase BUT reps must be unbroken and no breaks until after the KB Gorilla Rows

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Tuesday

Mt Everest (Time)

For Time 800m Run 50 Front Squat 95/65 50 Bar Facing Burpees 50 T2B 40/32 Cal Bike 40 PushUp 40 Deadlift 40 Pull Up 40/32 Cal Ski 400m Run 32min Cap Fitness: Dumbbells Line Facing Burpees Sit-Up 30/22 Cal Bike, 30/22 Cal Ski Bent Over Row RX+: 135/95 25 Strict HSPU 40 C2B

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Wednesday

Paintball (No Measure)

20min EMOM - 14 DB(1) Box Step Up - 8-10 BB RDL (Light) - 100ft Farmers Carry (Heavy) - 10-15 KB Hollow Hold Pull Over - Rest

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Thursday

Last Night (AMRAP - Rounds and Reps)

22min AMRAP 800/700m Row 3 Rope Climb 30/24 Cal Bike 200ft SB Bear Hug Carry 100/70 1min Rest Fitness: 6 Rope Pulls or 12 Ring Row RX+: 150/100

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Friday

Snatch Complex 1 Snatch + 1 Hang Snatch + 1 OHS Every 90sec x 6 Start around 60% and build Fitness: A) 1 Clean + 1 Hang Clean + 1 Front Squat B) 5 KBS into 5 Goblet Squat

Muddy Waters 8min AMRAP 3 Snatch 155/105 18 Wall Ball 20/14 40 Double Under Fitness: 6 DB(2) Hang Snatch 60 Single Under RX+: 185/125 30/20