Friday’s Workout
Mental Toughness

A) Movement Priority:
Rope Climbs
Strict Pull + hanging knee raise

B) 5 RFT:
3 Rope Climbs
3 Wall walk-ups
25 Box Jumps
E2MOM: 8 burpees

Saturday’s Workout

For time:
Run 300m
30 Goblet Squats (24kg/16kg)
Run 300m
40 KB Swings
Run 300m
50 Single-arm KB Push Press
Run 300m
40 KB Swings
Run 300m
30 Goblet Squats
Run 300m
(20-minute cap)

Sunday’s Workout

20 Min AMRAP–Partner “DT”

12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Shoulder to OH (155/105)

Monday’s Workout
Practice

A) Squat Mobiliy + Standards for the squat

B) FT: (25min cap)
Break up the reps/movements any way you like:
1K row
30 Power Cleans (135/95)
30 Back Squats (135/95)
1 mile run

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