2016/04/04-10

Monday

STRENGTH
Every 4 min for 16 min:
Overhead Reverse Lunge Steps, alternating x 6 reps
Dips x 6 reps
Rest

CONDITIONING
"4 Minute Maxes"
4 min Max DB Burpees
2 min Rest
4 min Max Double-Unders
2 min Rest
4 min Max Cal Row
*compare to 1/4/16

Tuesday

SKILL
Hang Power Clean, Push Jerk

CONDITIONING
"Delta Tango"
3 Rounds For Time:
400m Run
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
*compare to 1/5/16, 10/6/15

Wednesday 

SKILL
Handstand Push-Ups

CONDITIONING
"Cake Batter"
20 min AMRAP:
20 HSPUs
30 Front Squats (135/95)
40 Toes-to-Bar

Thursday 

STRENGTH
Every 4 min (16 min)
1 min Max Cal Row
Bench Press x 5 reps
Rest

CONDITIONING
"Swing Shift"
10 min AMRAP:
200m Run
Max Reps KB Swings (53/35)

Friday

SKILL
Pistols

CONDITIONING
"Fran"
21-15-9 reps for time:
Thrusters (95/65)
Pull-Ups
*compare to 1/7/16, 9/4/15

Saturday 

TBD

Sunday 

TBD