Monday
Heavy Grace
Rx
For time:
30 clean and jerks (155/225 lb)
Score: Total time
Intermediate
For time:
30 clean and jerks (105/155 lb)
Score: Total time
Beginner
For time:
30 clean and jerks (55/75 lb)
Score: Total time
Tuesday
Rx
For load:
3-3-3-3-3-3-3
Back squat
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
For load:
5-5-5-5-5-5-5
Back squat
Wednesday
Rx
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
Score: Total time
Intermediate
3 rounds for time:
15 push presses (65/95 lb)
15 knees-to-armpits
Score: Total time
Beginner
3 rounds for time:
10 push presses (35/45 lb)
10 hanging leg raises
Score: Total time
Skill Work
Post-workout:
10:00 clock:
Find a heavy 3-rep push press
Thursday
Rx
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
Score: Total time
Intermediate
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
Score: Total time
Beginner
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
Score: Total time
Skill Work Option 1
Post-workout
Hang Power Snatch + Hang Squat Snatch
1-1-1-1-1
Skill Work Option 2
Post-workout
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
Friday
Rx
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Intermediate
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Beginner
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
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