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Monday
Every 90s x 10
1 Snatch DL
1 Snatch Pull
1 Low Hang Snatch (below knee cap)
1 Overhead Squat

Open Workout 16.3
AMRAP 7 Minutes
10 Power Snatch 75/55
3 Bar Muscle-Ups

Tuesday
5 x 30:30
Box Jumps 24/20
DB Power Clean 50/35
Bar Facing Burpees
*Low Score Counts.*

10 Minutes for Quality
Prone PVC Pass Throughs x 5
Kip to Relax x 10
Double KB Overhead Hold x 30sec

then…

10 x Pull-Up with 5 second negative

Wednesday
Front Squat
5 x 3 @ 85% or 15 x 2 @65% every 65 seconds

AMRAP 18 as a Team of 2
30 Wallballs 20/14
30/20 Cal Row
*25 Cal row for mixed teams.

Thursday
Tabata HSPU, low score counts

AMRAP 15 for QUALITY!
10 Ring Rows @ 31X1
10 Push-Ups @ 31X1
10 Deadlifts 185/125 @ 31X1

Core with extra time.

Friday 
AMRAP 15 Minutes
25 Toes to Bar
25 Cleans 95/65
20 Toes to Bar
20 Cleans 115/75
15 Toes to Bar
15 Cleans 135/95
10 Toes to Bar
10 Cleans 165/115
5 Toes to Bar
5 Cleans 185/125

2 Rounds for Quality:
Samson Lunge x 20
Russian KBS x 10 Heavy
Lateral Lega Swings x 10 per leg
Lateral Box Step-Ups x 10 per leg

Saturday
“Go Fast, Take Chances”
5 x Every 3 Minutes
5 Tuck Jumps
10 Plate Hops
20 Second Row
*Every athlete will have individual goals on the row.

3 Rounds per Arm
10 Turkish Sit-Ups
10 One Arm Swings
1 Minute Farmers Hold

Sunday
AMRAP 15 Minutes
3, 6, 9, 12…
Thrusters 95/65
Strict Pull-Ups
*Thrusters must be unbroken.*

Core with extra time.

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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