2017/01/16-22

Monday

SKILLS
15 min to practice
-Handstands
-Kipping

CONDITIONING
"21"
For time:
Bar Push-Ups
Sit-Ups
20-1, 19-2, 18-3, 17-4,... 1-20

Tuesday 

STRENGTH I
15 min to find
5 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
5 Front Squats @ 70-75% (of today's max)

CONDITIONING
"Randy"
For time:
75 Power Snatches (75/55)

Wednesday 

STRENGTH
EMOM x 6 min:
5 Strict Ring Dips

CONDITIONING
"The Force"
14 min AMRAP (reps):
20 Double-Unders
10 KB Swings (70/53)
6 Box Jumps (24/20)
4 Chest-to-Bar Pull-Ups 

Thursday

STRENGTH I
15 min to find
1 Rep Max Hang Squat Clean

STRENGTH II
EMOM x 6 min:
5 Hang Squat Cleans @ 70-75% (of today's max)

CONDITIONING
"Defensive Tackle"
7 min AMRAP (reps):
7 Deadlifts (same load)
5 Hang Power Cleans
3 Push Jerks 

Friday 

CONDITIONING
"Microarray"
For time:
800m Run
:60 Bar Hang (accumulated)
60 KB (goblet) Lunges (44/26) 
60 KB Push Press, 30/side
60 KB Snatch , 30/side
800m Row

Saturday

TBD