Monday

STRENGTH
4 sets:
Plank hold x 1 min
Rest 2 min

CONDITIONING
"The Border"
For time:
100 Wall Balls (20/14)
EMOM 3 Chest-to-Bar Pull-Ups

Tuesday

SKILL
Hang Power Clean

CONDITIONING
"Fight Gone Really Bad"
3 rounds for reps (1 min per station):
Hang Power Clean (95/65)
Thrusters
Burpees
Double-Unders
Row
Rest

Wednesday

SKILL
Push Jerk

CONDITIONING
"Malmö"
For Time:
21-15-9
Deadlift (115/75)
Push Jerk
V-Ups
50 Double-Unders after each set
*compare to 2/10/16

Thursday

STRENGTH
Strict (weighted) Pull-Ups x 3
DB Hang Split Snatch x 6/side
x3 sets, Rest 2 min

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

Friday

MOBILITY
Shoulders

CONDITIONING
"Grace"
30 Clean & Jerks for time (135/95)
*compare to 1/22/16, 9/18/15

Saturday

TBD