2016/12/19-24

Monday 

MOBILITY
Front Rack

STRENGTH
Front Squat @5010
3x5

CONDITIONING
"Float Like a Bee"
9 min Ladder:
Toes-to-Bar
Box Jumps (24/20)
2-2, 4-4, 6-6, etc. 

Tuesday 

STRENGTH
Strict Press @9111
5x6

CONDITIONING
"Yellow Sun"
3 rounds for time:
10 Deadlifts (225/155)
50 Double-Unders

MOBILITY
Calf band stretching

Wednesday 

CONDITIONING
"Niiice" 
5 rounds for max reps:
1 min: 10 Thrusters (95/65) + Max Pull-Ups
1 min: Rest
1 min: 10 Wall Balls (20/14) + Max Med Ball Sit-Ups
1 min: Rest

MOBILITY
OH band stretching

Thursday 

STRENGTH
Back Squat @5010
3x5

CONDITIONING
"Hold Faster"
10 min AMRAP:
12 KB Swings (53/35)
12 KB Reverse Lunges (same load)

MOBILITY
Spider-Man stretch x 3 min/side

Friday

STRENGTH I
Power Clean
1 Rep Max

STRENGTH II
Bench Press
1 Rep Max

MOBILITY
Scorpion stretch x 2 min/side
Supine Scorpion x 2 min/side

Saturday

"12 Days"
For time (1, 2+1, 3+2+1, etc.):
12 Jumping Lunges
11 Hand-Release Push-Ups
10 Med Ball Cleans (20/14)
9 Wall Balls (20/14)
8 Ground-to-Overhead (20/14)
7 Double-Unders
6 Rolling Squats
5 Russian Swings (62/44)
4 Toes-to-Bar
3 Ring Dips
2 Burpee over Med Ball
1 High Five!