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
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