Week of 5/30/23 - 6/2/23
Tuesday - 5/30/23
Hang Power Clean
3-3-3-3-3 | Increasing weight
Score = Weight used
10 Minute AMRAP:
20 Sit-ups
10 Hang Power Cleans (95/65 lbs)
10 Front Rack Lunge (95/65 lbs)
Score = Total Rounds + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Wednesday - 5/31/23
For Time:
Run 400m
40 Single DB Hang Clean & Jerk (50/35 lbs)
Run 400m
40 Wall-Ball (20/14 lbs)
Run 400m
40 V-ups
Run 400m
40 Shuttle Burpees (10’ Shuttle + 1 Burpee)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 6/1/23
Front Squat:
2-2-2-2-2 | Increasing Weight
E2MOM x 4 | 1 Minute Rest:
15/12 Calorie Row
10 Kettlebell Swings (24/16 kg)
Max Goblet Squats (24/16 kg)
Score = Total Reps of Goblet Squats (4 Scores)
Friday - 6/2/23
Bench Press:
5-3-3-3-1-1-1-1| Increasing Weight
9 Minute Ladder:
+3 Hand Release Push-ups
+3 Toes to Bar
Score = Total Reps
