Monday

Strength

3-Position Clean – RM; 95%, 90% (% of RM)
Clean Pull on Riser – 105%x5, 110%x5, 115%x5

WOD
3 RFT:
50 Double Unders
25 TTB
10 Clean and Jerks, 135/95

Accessory Work
4 x 30 sec weighted planks

3 x 15 back ext.

Friday

Hero WOD Friday

“Carse”
21-18-15-12-9-6-3

Bear Crawl the length of the mats at the beginning of each round
Squat Cleans (95/65)
Double Unders
Deadlift (185/135)
Box Jump (24/20)

30 Min Cut off

Thursday

Strength

Back Squat – 70%x5, 80%x1, 75%x5, 80%x1, 75×5, 85×1
Back Squat Jump – 20%x3x5 (% of back squat)

EMOM 12:
ODD: handstand walk/ 3-5 wall walks
EVEN-40 DOUBLE UNDERS

Wednesday

Strength (reps then sets, 5×4 =5 reps 4 sets)

Pause Jerk + Jerk – (2+1)RM; 95%, 90% (% of RM)
Push Press BTH – 70%x5x4 (% of push press)

WOD 9 min time cap
30 burpees over the bar
15 Power Cleans (135/95) (95/65)
20 BOB
10 Power Cleans
10 BOB
5 Power Cleans

Monday

BAMFS Monthly fees are due by friday.

Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 205 lb., women use 145 lb
(155/105)