Off Duty 4 rounds for time of: Row 500 meters 155-lb. overhead squats, 10 reps On Duty 4 rounds for time of: Row 500 meters 95-lb. overhead squats, 10 reps
Off Duty Snatch 1-1-1-1-1-1-1 reps Oly Lift Prog Snatch High Pull @ 70% of 1RM 3-3-3-3 Front Squat 3-3-3-3 On Duty Power snatch 5-5-5-5-5
Off and On Duty Rest Overhead squat mobility work 10min Stretch 10min
On Duty Hortman Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 squats 8 muscle-ups Off Duty Hortman (Scaled) Complete as many rounds as possible in 15 minutes of: Run 400 meters 40 squats 8 Chest to bar pull-ups
Off Duty 5 rounds for time of: Swim 100 yards 30 push-ups On Duty 5 rounds for time of: Row 500 meters 30 push-ups Oly Lift Prog W5D3 Clean and Jerk 5-5-5-5-5 Clean High Pull 2-2-2-2-2 Back Squat 5-5-5-5
Off Duty Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat…
Off Duty Oly Lift Prog W5D2 Overhead Squat 5-5-5-5-5 Snatch grip press 5-5-5-5 Split Jerk 5-5-5-5 On Duty Rest
Off Duty Burpee + 185-lb. back-squat ladder Rest 3 minutes Burpee + 115-lb. shoulder-press ladder Rest 3 minutes Burpee + 245-lb. deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you…
Off Duty Elizabeth 21-15-9 reps for time of: 135-lb. cleans Ring dips On Duty Elizabeth (Scaled) 21-15-9 reps for time of: 95-lb. cleans Chair dips Oly Lift Prog W5D1 Snatch 5-5-5-5-5 Snatch High Pull @ 75% of 1RM 2-2-2-2-2 (Controlled descent, touch and go on ground) Front Squat 5-5-5-5-5
Off Duty 10 rounds for time of: Swim 100 yards Rest 1 minute On Duty 10 rounds for time of: Row 100 meters Rest 1 minute
