Pensacola Prep!

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Weightlifting
Shoulder Press (4-4-4-4)
Hit 1×4 @75% then hit 4×4 @80%.

Red
AMRAP 6 Minutes:
10 Thrusters 95/65lbs
3 Bar Muscle Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 75/55lbs
6 CTB Pull Ups

White
AMRAP 6 Minutes:
10 Thrusters 85/55lbs
3 CTB Pull-Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 65/45lbs
6 Pull-Ups

Blue
AMRAP 6 Minutes:
10 Thrusters 75/45lbs
3 Pull Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 55/35lbs
6 Ring Rows

Big, PHAT, and Sexy!

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Weightlifting
Shoulder Press (3-3-3-3-3)
Hit 1×3 @75% then hit 5×3 @80%.

Red
AMRAP 15 Minutes:
15 Wallballs 20/14lbs
7 Power Cleans 155/105lbs
7 Kipping Handstand Push Ups

White
AMRAP 15 Minutes:
15 Wallballs 16/12lbs
7 Power Cleans 115/85lbs
7 Handstand Push Ups on Box

Blue
AMRAP 15 Minutes:
15 Wallballs 14/10lbs
7 Power Cleans 95/65lbs
7 Strict press

Momma, I can’t feel ma legs!

Weightlifting
Pause Power Position Snatch (1RM)
then
Work up to a 1RM Pause launch position (above the knee) hang snatch.

Red
AMRAP 8 Minutes
10 Box Jump Overs 24/20″
2 Hang Power Snatch 95/65lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

White
AMRAP 8 Minutes
10 Box Jump Overs 20/18″
2 Hang Power Snatch 75/55lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Blue
AMRAP 8 Minutes
10 Box Jump Overs 18/12″
2 Hang Power Snatch 65/45lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Climb the ladder. You should be able to cycle the barbell to keep the intensity high.