2017/07/17-22

Monday 

STRENGTH
5 sets /side
Single Arm KB Complex:
2 Cleans
1 Strict Press
2 Overhead Lunges

CONDITIONING
"Helen"
3 rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull-Ups

Tuesday

STRENGTH
15 min to find
Max Load Complex:
Power Clean
Hang Power Clean
Hang Squat Clean

CONDITIONING
Tabata Front Squats (75/55)
Rest :10
Tabata Push-Ups
Rest :10
Tabata Cal Row

Wednesday

STRENGTH
4 sets:
Bench Press x 3
Ring Dips x10

CONDITIONING
7 min AMRAP:
10 Box Jumps (24/20)
20 Double-Unders

Thursday 

STRENGTH
5 sets:
Front Rack hold x :30
Rest x :30
Unbroken Wall Balls x :30
Rest x :30

CONDITIONING
"Delta Tango"
3 rounds for time:
400m run
12 Deadlift (135/95)
9 Hang Power Cleans
6 Push Jerks

Friday

STRENGTH
Every 2 min x 4 sets:
Parallete L-Sit hold x:20-:40

CONDITIONING
14 min Ladder:
3-6-9-12...etc. 
Slam Balls (30/20)
Air Squats
Chest-to-Bar Pull-Ups

Saturday 

TBD