A. Primer

2×3 Muscle Clean 

B.

Health: 

Every 30 Seconds x 20 Sets:

1 Power Clean @ 65-70%

*Shoot for 5-10lbs heavier than last week 

F:

Every 30 Seconds x 20 Sets:

1 Squat Clean @ 70-75%

*Shoot for 5-10lbs heavier than last week 

P: 

Every 30 Seconds x 20 Sets:

1 Squat Clean @ 75-80%

*Shoot for 5-10lbs heavier than last week 

H WOD:

For Time:

3 Min AMRAP

Burpees 

-Rest 1 Min

9 Min AMRAP

15 Wall Balls (14 to 10’/10 to 9’)

15 Box Step Ups (24”/20”) 

-Rest 1 Min 

3 Min AMRAP 

Burpees 

F WOD:

For Time:

3 Min AMRAP

Burpees 

-Rest 1 Min

9 Min AMRAP

15 Wall Balls (20 to 10’/14 to 9’)

15 Box Jump Overs (24”/20”) 

-Rest 1 Min 

3 Min AMRAP 

Burpees 

P WOD:

For Time:

3 Min AMRAP

Burpees 

-Rest 1 Min

9 Min AMRAP

15 Wall Balls (30 to 10’/20 to 9’)

15 Box Jump Overs (24”/20”) 

-Rest 1 Min 

3 Min AMRAP 

Burpees