Bedlam Wednesday

A) 20 minutes to build up to a Heavy Single Snatch B) 6 min AMRAP 7 DL (RX 135/95) (SC 115/75) 5 burpees over bar Rest 3:00 6min AMRAP 7 HPC (RX 135/95) (SC 115/75) 5 HSPU (HRPU)

Bedlam Tuesday

A1) 4 strict press + 3 Push press + 2 Push jerk Rest :30-1:00 A2) 1 strict PU + 2 PU + 2 c2b + 1 BMU rest 1-2:00 x 4 B) For Time 600m run 25KBS (70/53)(53/35) 20 box jumps (24/20) 400m run 20 KBS 15 box jumps 200m run 15 KBS 10 box...

Bedlam Monday

A) 20minutes to build up to a Heavy Single Clean and Jerk Rest as needed between sets B) “Elizabeth” 21-15-9 Cleans (RX 135/95) (SC 95/65) Dips (box dips)

Bedlam Friday

A) 3X5 Back Squats @75-80% of 1RM Rest 3:00 or as needed between sets B) Every 4 minutes for 5 sets 18 alt kB/DB snatch (53/35) 10 Box jump 8 PU

Bedlam Thursday

A) Open Gym B) 30minutes @ 75% effort 600m run / 3:00 row / 3:00 AD 30 Russian KBS (53/35) 20 Box Step-Ups 10 PC+OH (95/65) C) Gymnastic Emphasis: Muscle Up 4 sets for quality for NFT 4-6 Hip to rings 10 ring transition drill 4-6 kipping dips 10 floor transition...