Monday 

STRENGTH
Hang Squat Clean
20 min for technique and work up to heavy double

CONDITIONING
"Operation: Tabata Deficit"
Chest-to-Bar Pull-Ups
Deficit Push-Ups (hands on bumper plates)
Deficit Air Squats (small plates under toes)
*compare to 4/26/16

Tuesday 

STRENGTH
Back Squat 3x5 @85%

CONDITIONING
"Zapdos"
11 min AMRAP:
40 Back Squats (115/75)
30 KB Russian Swings (70/53)
20 Shoulder-to-Overhead 

Wednesday 

STRENGTH
Close-Grip Bench Press
3x5 @85%

CONDITIONING
"Articuno"
4 rounds for time (10 min time cap):
10 DB Snatches, alternating (70/50)
100m Run

Thursday 

STRENGTH
Power Clean
Build to 1 Rep Max

CONDITIONING
"LT"
For time:
7 Power Cleans (185/135)
28 Burpees Over Bar
81 Pull-Ups

Friday 

CONDITIONING
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats (95/65)
*compare to 4/29/16, 9/25/15

Saturday 

TBD