MondayTechnique/StrengthEvery 2 Minutes for 15 lifts1 Snatch
MobilityUnderneath Stretch
TuesdayMetcon“1989”50 Cal Row50 Dumbbell Snatches 22.5/15Kg40 Cal C2 Bike40 Dumbbell Burpee Deadlifts 22.5/15Kg30 Cal Ski30 Dumbbell Field Step Overs 22.5/15Kg
AimStrength Endurance
MobilityBox Pigeon StretchBox Shoulder Stretch
WednesdayStrengthStrict Press10-8-6-4-2
ConditioningAMRAP 10-124 Strict Chin Ups6 Abwheel Rollouts8 Kettlebell Swings 24/16Kg
MobilityCapsule Stretch
ThursdayMetcon“Markievicz”AMRAP 164 Wall Dealing with HSPU8 Dumbell Lunges48 Crossovers
AimBracing & Stress-free
MobilityWall Hinge StretchWall Cactus StretchWall Twisting Stretch
FridayMetcon“Jackie”1000m Row50 Thrusters 20Kg30 Pull Ups
AimRedline Pacing & Grit
MobilityQuad Stretch
SaturdayMetcon“Open 16.2(ish)”20 Minute Clock25 toes-to-bars50 double-unders15 squat cleans, 61/43Kg25 toes-to-bars50 double-unders13 squat cleans, 83/52Kg25 toes-to-bars50 double-unders11 squat cleans, 102/65Kg25 toes-to-bars50 double-unders9 squat cleans, 125/80Kg25 toes-to-bars50 double-unders7 squat cleans, 143/93KgStop at 20 minutes.
AimRivalry Rankings
MobilityButterfly Stretch
