TUESDAY

(A) Deadlift
2 Sets Of 5 @ 75%
2 Sets Of 3 @ 85%
2 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) Continual Running Clock
AMRAP x 4
3 ROUNDS
9 Deadlifts:60/40
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

Rest 3 Minutes

AMRAP x 3
2 ROUNDS
9 Deadlifts
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

Rest 2 Minutes

AMRAP x 2
1 ROUND
9 Deadlifts
7 Hang Power Cleans
5 Jerks
Time remaining: Max Double Under’s

SUBLIME SATURDAY

AMRAP x 3
5 x Power Cleans: 40/30
5 x Thrusters: 40/30

AMRAP x 7
3 x Deadlifts: 120/85
1 x Round of "Cindy"

AMRAP x 3
5 x Burpees
5 x Hang Power Snatch: 35/25

*Recover 3 minutes between workouts

THURSDAY

Grinding through Wanda sand dunes

(A) Snatch + Overhead Squat

Build to a heavy (Not Max) load.

(B) For Time

50 x Double Unders

30 x Wall Balls: 9/6kg - 10/9ft

10 x Burpees

50 x Double Unders

20 x Wall Balls

10 x Burpees

50 x Double Unders

10 x Wall Balls

10 x Burpees

EXTRAS

20 Minutes of mobility

WEDNESDAY

We turned back the clock to 2009, where the "rolling start" was legal. In true Schwantzy style he took off for the 800m at suicide pace & led into the first turn. We miss you big guy.

(A) Bench Press
3 Sets Of 5 @ 70%
3 Sets Of 3 @ 80%
3 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B)  15-12-9
Power Cleans: 50/35
Pull-ups
Then go directly into:
9-7-5
Hang Power Cleans: 50/35
200m Run

EXTRAS
(1) Pause Jerk + Jerk: Max load in 8min
(2) Push Press - 1x3@75% -  2x3@80% (Use % from last weeks heaviest load)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

TUESDAY

(A) Deadlift
2 Sets Of 5 @ 70%
2 Sets Of 3 @ 80%
2 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B) For Time
45 x Double Under's
15 x Thrusters: 40/30
Full Gasser
12 x Thrusters
Full Gasser
9 x Thrusters
45 x Double Under’s

EXTRAS
(1) 2-Position Clean (floor, knee) - Max in 12min
(2) Clean Pull (Floor) 1x2@113% - 1x2@118% - 1x2@123%
(3) 7-5-3
Muscle Up
D-Ball over shoulder: AHAP
NOTE: MU is on rings preferably, however use bar if needed.