Weekly Monster Mash

Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, 1 Mile Run, ROM Drills

Sometimes we need the push of others to reach our highest individual potential.

Primer: (with a partner) – Count your repetitions in each round, partner with lowest total for the 2 min round assumes 5 burpee penalty.
2 min max effort w/30 Sec Rest

Hang Power Clean (95/65)
American KB Swings (53/35)
Push Press (95/65)
Strict Pull-ups
Front Squat (95/65)

50 Burpees for each individual, adding on any penalty reps assumed for a lose (“Pays to be a Winner.”)

Rest 3 minutes

Work Capacity:
30 Thrusters (95/65)
15 Unbroken wall-ball (20/16) * ( 1-time 5 Burpee penalty for not going unbroken-applys to each Wall-ball set)
20 Thrusters
15 Unbroken wall-ball
10 Thruster
15 Unbroken wall-ball

Rest 1 minute (Slowest total time assumes 10 Burpee penalty)

7 minutes to Establish 1RM Snatch (Lowest total Snatch- 10 Burpee penalty)

Rest 2 minutes

15 Overhead Squat (OHS) (135/95)
15 Alternating DB Snatch (60/40)
10 OHS
10 Alt DB Snatch
5 OHS
5 Alt DB Snatch
(Slowest time- 10 Burpee penalty)

Durability: Complete any owed Burpees ( It Pays To Be a Winner!) Hydrate, Fuel.