Monday
AM Session
Map 10
A 30 Min AMRAP @75% effort
20 Cal Row
10 Strict T2B
100Ft Single Arm Famers Carry/Arm (70/53)
800m Run
100FT Sled Push @Moderate Load
10 HSPU
20 Cal AD
PM Session
A) 10 Min EMOM
Clean & Jerk
5 Mins – 2 Clean + Jerk @70%
5 Mins – 1 Clean + Jerk @ 80%
B) Open 19.1 Redo
or
Every 4 Minutes for 16 Minutes
6 Power Snatch (155/105)
8 S2OH
10 DeadLifts
12 Bj Overs
AMRAP 10ft Shuttle Run w/remaining time
C) 12 Min EMOM
1 – 15 Glute Bridge w/band around knees (1 Sec Pause at top)
2 – 20-30 Sec Weighte Hollow Rock
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