2017/01/09-15

Monday

STRENGTH I
15 min to find
4 Rep Max Front Squat

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

CONDITIONING
"Gallery"
5 rounds for time:
5 Power Snatches (95/65)
5 Thrusters (same load)

Tuesday

STRENGTH
EMOM x 6 min:
4 Strict Ring Dips

CONDITIONING
"Alpine"
3 rounds for times:
40 Double-Unders
8 Push-Ups
12 KB Swings (53/35)
Rest 2 min between rounds

Wednesday

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

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

CONDITIONING
"Holiday"
7 min AMRAP:
15 Deadlifts (same load)
15 Toes-to-Bar

Thursday

STRENGTH I
12 min to find
4 Rep Max Strict Press

STRENGTH II
EMOM x 6 min:
4 Strict Press @ 75% (of today's max)

CONDITIONING
"Central Express"
6 min Ladder:
Overhead Squats (95/65)
Chest-to-Bar Pull-Ups
5-5, 10-10, 15-15, etc. 

Friday

CONDITIONING
For time:
"Triple 60"
60 Cal Row
60 Hang Power Cleans (95/65)
60 Burpees

Saturday

TBD