Monday 

SKILL
Alternating Split Jerks
Double-Unders

CONDITIONING
"Upgrade"
1 min of work/ 2 min rest x 6 rounds (18 min):
4 Split Jerks, alternating (115/75)
Max Double-Unders

Tuesday

STRENGTH
EMOM x 12 min:
Strict Pull-Ups x 1-2

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Ring Dips
*compare to 5/12/16

Wednesday

STRENGTH I
Front Squat
3x5 @85%

STRENGTH II
Back Squat Jump
3x5 @25%

STRENGTH III
Overhead DB Tricep Extension
3x8 (choose load)

Thursday 

STRENGTH
Close-Grip Bench Press
3x5 @85%

CONDITIONING
"Kinetic"
For time:
1000m Row
50 V-Ups
30 Slam Balls (choose load)

Friday 

CONDITIONING
"Grace"
For time:
30 Clean & Jerks (135/95)
*compare to 5/13/16

SKILL
Coach's choice on rings

Saturday 

TBD