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Thursday

Shoulder Press 3x3 @ 75% of 1RM

Push Press 3x2 @ 80% of 1RM

Jerk 3x1 @ 90% of 1RM

Then,

6 mins of:

Max distance farmers carry with 3 burpees at the top of each minute

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Endurance:  Meet at ECC at 6 am

5K Time Trial

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Friday

On the Minute for 12 minutes of:

Odd minutes: 2 Clean & Jerks @ 75% of 1 RM

Even minutes: 20 secs max reps T2B (not to exceed 20 secs)

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Saturday

Badger

3 Rounds for Time (RFT):

30 Squat Clean 95/65#

30 Pull ups

800 Meter Run

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Sunday

Amnesty – Pick a workout you may have missed or work on a skill.

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Monday

CrossFit Total – total of the best efforts of the following movements (Athlete only gets 3 working attempts at each movement)

Back Squat

Shoulder Press

Dead Lift

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