Friday

Thrusters

3 Sets: 

12 Thrusters 

‍

* Build In Weight To Technical Failure 

‍"Cruella De Vil"

For Time:
5:00 Meter Farmers Hold (50/35)
30 Devil's Press (50/35)'s
2,000/1,800 Meter Row 

Partition as desired

25 min cap

Accessory (if time allows)

Gun Show

[PART 1]

4 Sets: 

8 1-Arm Dumbbell Rows (R) 

8 1-Arm Dumbbell Rows (L) 

‍

[PART 2]

3 Sets: 

10 Cheater Hammer Curls (R) 

10 Cheater Hammer Curls (L)  

‍

* Rest 1-2 Minutes Between All Sets

Thursday

For total load:

Set 1 : 15 unbroken hang power snatches

Set 2 : 12 unbroken hang power snatches

Set 3 : 9 unbroken hang power snatches

Rest exactly 2:00 between sets

—-

“Rhubarb”

4 Rounds:

1 Minute Overhead Weighted Sit-Ups (Anchored is fine - 45/25#)

1 Minute Hand Release Push-ups

1 Minute Strict Pull-Ups

3 Minute Bike Erg Calories

No rest between rounds

Wednesday

Power Clean

3 Sets: 

12 Hang Power Cleans 

Rx+ = Power Cleans

‍

* Build In Weight To Technical Failure 

‍

"PEMDAS"

AMRAP 8: 

1-2-3-4...

Hang Power Cleans (155/105) 

Burpee Box Jumps (24"/20")

Rx+ = Power

—-

Posterior Pump

[PART A]

3 Sets For Quality: 

8 Staggered Stance Dumbbell Romanian Deadlifts (R) 

8 Staggered Stance Dumbbell Romanian Deadlifts (L) 

‍

[PART B]

3 Sets For Quality: 

1 Minute Banded Wall Sit 

‍

* Rest 1-2 Minutes Between All Sets‍