2016/10/31-11/06

Monday

STRENGTH
Back Squat 3x5 @85%

CONDITIONING
"Fran"
For time:
21-15-9
Thrusters (95/65)
Pull-Ups 

Tuesday 

STRENGTH
20 min to find
Max Clean & Jerk

CONDITIONING
"Queso Blanco"
For time:
25 Deadlift (same load as max C&J)
50 Double-Unders
25 Burpees

Wednesday 

STRENGTH
4 sets:
Weighted Box Step-Ups, alternating x 8 steps
Chest-to-Wall Handstand Hold x :30
Rest 2 min

CONDITIONING
"Half Jack"
10 min AMRAP:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Thursday 

SKILL
10 min to practice
Kipping

CONDITIONING
"Albro Panic"
(With a partner)
20 min AMRAP:
P1. 200m Run
P2. Double KB Front Rack Hold
*5 burpee penalty for breaking KB rack position before the switch

Friday 

MOBILITY
10 min to prep
Front Rack & Wrists

CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee
*compare to 8/3/16

Saturday

Community Day
TBD