2016/11/07-13

Monday

STRENGTH
Close-Grip Bench Press
5x3 @85%
+6 Ring Push-Ups after each set

CONDITIONING

"Battleground"
For time:
21-15-9
Deadlift (same load as bench press)
Toes-to-Bar

Tuesday 

SKILL
DB Snatch

CONDITIONING
"Tally"
20 min AMRAP:
30 Double-Unders
10 DB Snatch, alternating (50/35)

Wednesday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Mission: Possibly"
10 rounds for time:
4 Burpees
6 Air Squats
8 KB Russian Swings (70/53)

Thursday 

SKILL
10 min to practice
Handstands

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Ring Dips

Friday 

SKILL
10 min to drill
Power Cleans

CONDITIONING
"Armistice"
11 min AMRAP:
11 Power Cleans (135/95)
11 Burpees Over Bar
19 Deadlifts (135/95)
18 Pull-Ups 

Saturday

TBD