Monday
STRENGTH
Front Squat 3x5
CONDITIONING
3 Rounds For Time:
3 Rope Climbs
10 Toes-To-Bar
21 Walking Lunge Steps w/ Plate Overhead (45/25)
Tuesday
STRENGTH
3 Sets:
Single-Arm DB Press x 6-8/side
Hanging Hip Touches, alternating x 4-6 reps
Rest 1-2 min
CONDITIONING
4 min Max DB Burpees
2 min Rest
4 min Max Double-Unders
2 min Rest
4 min Max Cal Row
Wednesday
SKILL
Hang Power Clean, Push Jerk
CONDITIONING
3 Rounds For Time:
400m Run
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
*compare to 10/6
Thursday
STRENGTH
3 Sets:
Pendlay Rows x 6-8 reps
KB Swing w/ 1 sec Hold Overhead x 6-8 reps
Plank Hold x 45-60 sec
Rest 1-2 min
CONDITIONING
9 min AMRAP
2-4-6-8-10...
Box Jumps (24/20)
KB Swings (53/35)
Push-Ups
Friday
SKILL
Handstand Practice
CONDITIONING
"Fran"
21-15-9 reps for time:
Thrusters (95/65)
Pull-Ups
*compare to 9/4
Saturday
TBD