Weekly Overview

Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Front Rack Split Press 3x5, Front Rack Jerk Jumps 3x5, Front Rack Tall Jerks 3x5 or Technique Rope Climbs (B) Push Jerk to the limitations of your movement (C) Regional Event 7 For time-21.15.9 Thruster@43/30kg, Legless Rope Climbs 15/12ft (D) Optional Back Squats 3x7 (E) Optional Glute Ham Raise Weighted 3x7 (PostWorkout) Iron Scap

Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA (A) M/E Front Rack Walking Lunge 10m (B) For time In teams of 2-5.4.3.2.1 Bar Muscle Ups, 500.400.300.200.100m Run, 50.40.30.20.10 Box Jumps 24/20" Athlete A completes 5 Bar Muscle Ups, 500m Run, 50 Box Jumps then Athlete B completes the same......this pattern continues until all reps are done (C) Optional CFSEndurance Long Interval-Row 500m, Run 500m, Row 400m, Run 400m, Row 300m, Run 300m, Row 200m, Run 200m, Row 200m, Run 200m, Row 300m, Run 300m, Row 400m, Run 400m, Row 500m, Run 500m 1:1 work recovery  

Wednesday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Behind the Neck Snatch Grip Pressing Snatch Balance 3x5, Above knee Snatch Jumps 3x5, Scarecrow drill 3x5 or HSPU Work (B) 7x3 Halting Snatch Deadlift 1", Above Knee, Power Position (C) For time 10 rounds-5 Hang DB or KB Power Snatch@50%1rm each arm, 5 Strict HSPU (D) Optional Overhead Squats 5x3 (E) Optional GHDSU Weighted 5x3 (PostWorkout) CrossOver Symmetry Recovery  

Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Floor Press (B) For Time-10.9.8.7.6.5.4.3.2.1 D/B Bench AHAP, Ring Row Optional CFSE S.I 3x1min Ski, 1min Row, 1min Double Unders, 1min Recovery for max cals & Reps

Friday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Sots Press 3x5, Above knee Clean Jumps 3x5, Scarecrow drill 3x5 or T2Bar Work (B) 7x3 Halting Clean Deadlift 1", Above Knee, Power Position (C) For time 2 rounds-12 Hang Clean@70%1rm, 36 T2Bar (D) Optional Front Squats 3x10 (E) Optional GHDHE Weighted 3x5 (PostWorkout) CrossOver Symmetry Iron Scap  

Saturday-7am CFSEndurance Tempo-6km@Athletes Individual 10km Pace  

Saturday-8am Mobility Assessments with Michael 
Saturday-8am Catch Up&Open Box

Sunday-Active Recovery