MONDAY

BASECAMP

Every 2 minutes for 16 minutes:

6 D-Ball to shoulder

Then

3 Rounds

9 Burpees

6 DL

3 HSPU

VERTICAL X

Every 2 minutes for 12 minutes:

Work to. Heavy clean and jerk

Then

3 Rounds

9 bar Facing Burpees

6 HSPU

3 DL @ 75% 1RM

Rnd 1 @ 75% effort

Rnd 2 @ 85%

Rnd 3 @ 95%

Rest 1 min between rounds

CORE FOUNDATIONS

TUESDAY

BASECAMP & VERTICAL X

For Time

9, 15, 21

Cal Row

Front Squat @50% of 1RM (no rack)

C2B Pullups

WEDNESDAY

BASECAMP VERTICAL X CORE FOUNDATIONS

For quality of movement. Run hard,  move well.

800m run

21 Pushups

21 T2B

400m run

15 Pushups

15 T2B

800m run

9 Pushups

9 T2B

400m run

3 pushups

3 T2B

THURSDAY

BASECAMP

EMOTM X 20

Odd: 10 AMERICAN KB Swings

Even: 10 WB (unbroken)

VERTICALX

AMRAP 7 MIN

9 Hang Power Snactch (75/55#)

12 WB (20/14#)

Rest 5 min

Work to moderate

2 sec Pause at knee power snatch + OH Squat with 2 sec pause at bottom

FRIDAY

FRIYAY!