Monday:

LCF Rx’d:

“Roy”

5 Rounds:

15 Deadlifts (165/110)

20 Box Jumps (24/20)

15 Pull-ups

After Round 1: Rest 1 minute

After Round 2: Rest 2 minutes

After Round 3: Rest 3 minutes

After Round for Rest 4 minutes

For Total Time including the rests

Tuesday:

Hang Power Clean and 2 Push Presses for Max

 

Wednesday:

21 Back Squats 115/75,

50 Double Unders,

15 Back Squats 135/95,

50 Double Unders,

9 Back Squats 155/105,

50 Double Unders

For Time

 

Thursday: “Big Guy Jackie”

For Time:

1000m Row, 30 Clean and Jerks 115/75

 

Friday:

30 Air Squats,

30 Bar Dips,

40 Air Squats,

40 DB Military Press 40/25

50 Air Squats,

50 Push-ups,

60 Air Squats

 

Saturday:

LCF as Rx’d

“Moon”

Max Rounds in 12 Minutes of:

10 DB Hang Split Snatches (R) (40/25)

1 15′ Rope Climb

10 DB Hang Split Snatches (L)

1 15′ Rope Climb