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Monday
Skin the Cats 5 x 2
100 Push Press 115/75
*Every time you drop the bar complete 20 Double-Unders.

Tuesday
1 Power Clean @ 75% every 30s x 10
Back Squats – Add 5-10lbs from your max before doing the math.
Bar x 10, 45% x 5, 58.5% x 5, 67.5% x 5, 76.5% x 5+
AMRAP 6
12 Air Squats
12 Burpees
12 Sit-Ups

Wednesday
5 x 45:15
Box Jumps 30/24″
Alternating KB Swing 53/35
Pull-Ups
Rest
Extra: Core

Thursday 
Bench Press – Add 5-10lbs to your max before doing the math.
Bar x 10, 45% x 5, 58.5% x 5, 67.5% x 5, 76.5% x 5+
AMRAP 12 Minutes
5, 10, 15, 20…
Wallballs 20/14
5 Power Snatches 135/95 between Wallball rounds.

Friday 
Handstand Walking
AMRAP 15 Minutes
25/15 Calorie Bike or 35/25 Calorie Row or 400m Run
15 Toes to Bar
12 Alternating Front Rack Reverse Lunge 115/75
9 Strict Ring Dips

Saturday
Deadlift – Add 5-10lbs to your max before doing the math.
Bar x 10, 45% x 5, 58.5% x 5, 67.5% x 5, 76.5% x 5+
Bent Over Barbell Rows 3 x 12-15, rest 60s
10…..1
Power Cleans 135/95
200m

Sunday
Team of 2
40-30-20
Dumbell Hang Power Clean and Push Jerk 50/35 (both hands)
10-8-6
Rope Climbs

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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