Monday

          (Closed)

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 4/5/16

Wednesday

STRENGTH
Back Squat
10, 8, 6, 4+

CONDITIONING
"Die Mannschaft"
2 rounds for time:
400m Row
30 Walking Lunges
400m Run
30 Slam Balls

Thursday

STRENGTH
Close-Grip Bench Press
10, 8, 6, 4+
DB Bicep Curls, alternating x 12 after each set
Rest 2 min

CONDITIONING
"Meltdown"
14 min ladder:
1-1, 2-2, 3-3, etc.
Burpees
Wall Balls (20/14)

Friday

SKILL
Clean & Jerk
Snatch

CONDITIONING/STRENGTH
"15.1"
9 min AMRAP:
15 Toes-to-Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
-Keep the clock running until 15:00-
"15.1a"
6 min to find 1RM C&J

Saturday

TBD