2016/11/28-12/4

Monday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Reach"
8 min Ladder:
DB (Power) Snatch, alternating (50/35)
Burpees to 6" target above reach
2-2, 4-4, 6-6, etc. 

MOBILITY
Spider-Man x 3 min/side

Tuesday 

CONDITIONING
"11.6"
7 min Ladder:
Thrusters (95/65)
Chest-to-Bar Pull-Ups
3-3, 6-6, 9-9, etc. 

SKILL/STRENGTH
5 sets:
:20 Chest-to-Wall Handstand hold
:40 Rest
:20 Hollow hold
:40 Rest

MOBILITY
Seal Pose x 3 min
Child's Pose x 2 min

Wednesday 

STRENGTH
20 min to find 1RM
Hang Power Clean

CONDITIONING
"Fifteen of Fame"
8 min AMRAP:
15 Deadlift (same load as HPC)
15 Box Jumps (24/20)

MOBILITY
Reclining Twist x 3 min/side

Thursday 

CONDITIONING
"Siberian Traps"
30 min AMRAP:
10 Cal Row
20 Front Rack Lunges (75/55)
30 Push Press (same load)
40 Double-Unders 

MOBILITY
Pigeon Pose x 3 min/side

Friday

SKILL
10 min to drill:
Hang Power Snatch

CONDITIONING
"Bird's Eye View"
5 rounds for time:
3 Bar Muscle-Ups
10 Overhead Squats (135/95)

MOBILITY
Scorpion Stretch x 3 min/side

Saturday

Community Day
TBD