Monday

STRENGTH
Front Squat
10, 8, 6, 4, 4

CONDITIONING
"Death By Thrusters" (95/65)
*Compare to 3/15/16, 12/14/15

Tuesday 

STRENGTH
Push Press
10, 8, 6, 4, 4

CONDITIONING
"Pulse"
3 min AMRAP:
20 Push-Ups
10 Knees-to-Elbows
—
Rest 2 minutes
—
3 min AMRAP:
20 Sit-Ups
10 GHD Back Extensions
—
Rest 2 minutes
—
3 min AMRAP:
20 Double-Unders
10 Burpees

Wednesday 

STRENGTH
Every 3 min x 4 sets (12 min):
60 sec Front Rack Hold (standing)
6 Hanging Hip Touches, alternating
Rest

CONDITIONING
"Kellen"
3 rounds for time:
400m Run
21 Wall Balls (20/14)
12 Box Jumps (24/20)

Thursday 

SKILL
KB Snatch, Pistol

CONDITIONING
"Carnival"
7 rounds of 2 min work/ 2 min rest (28 min):
10 KB Snatches (53/35)
10 Pistols, alternating
10 KB Swings
Max Double-Unders in remaining time
Rest 2 min

Friday 

STRENGTH
4 sets:
GHD Back Extension hold x 20 sec
Hollow hold x 20 sec
Chest-to-Wall Handstand hold x 20 sec
Rest 2 min

CONDITIONING
"Jackie"
For time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
*compare to 2/12/16

Saturday 

TBD