Next week is Retest Week!


Friday’s Workout
Practice

A) Front Squat – DELOAD
3×5 @ 60% of 3RM

B) 5 Rounds on 4:00
20/15 Cal Row
10 Deadlifts
20 Wall Balls

Saturday’s Workout

“Jacks & Jonesy”
For Time:
10 Plank Jacks
10 Alt DB snatch (55/40)
100 Double Unders

20 Plank Jacks
20 Alt DB snatch
75 DU

30 Plank Jacks
30 Alt DB snatch
50 DU

40 Plank Jacks
40 Alt DB snatch
25 DU

Sunday’s Workout

“The RETURN of JARED: ”
3 Rounds For Total Reps in 17 minutes:
1 minute of weighted Sit to Stand Thrusters (25/10)
1 minute of Dball Cleans (70/50)
1 minute of Lateral Step Overs (20inch)
1 minute of (alt) single arm KB Push Press (20/12kg)
1 minute Assault Bike for max calories
1 minute of rest

Monday’s Workout
RETEST WEEK

3 Rounds
In 90 seconds, complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters

Rest 2 Minutes Between Rounds

Score = Total # of DB Thrusters

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