2017/07/31-8/5

Monday 

STRENGTH
Strict Pull-Ups
5x5

CONDITIONING
For time:
2-4-6-8-10
Russian KB Swings (44/26)
S/A KB Swings
S/A KB Snatch
S/A KB Thruster
S/A KB Push-Up

Tuesday 

STRENGTH
Zercher Squat
5, 4, 3, 2

CONDITIONING
5 rounds for time:
12 KB Deadlift (70/53)
9 KB Russian Swings
6 KB Sit-Up & Press

Wednesday 

STRENGTH
Tabata Bar Hang
:10 Rest
Tabata Front Rack Hold (95/65)
:10 Rest
Tabata Single Arm KB/DB OH Hold, alternating

CONDITIONING
3 rounds for total time:
10 Power Snatch (95/65)
20 Push-Ups
50 Double-Unders
Rest 1 min

Thursday 

4 sets:
Bench Press x 6
Parallette Shoot-Throughs x 6
Rest 2-3 min

CONDITIONING
11 min Ladder:
1 Rope Climb
10 Box Jumps (24/20)
2-20, 3-30, 4-40, etc. 

Friday

12 min AMRAP:
30 Cal Row
30 Burpees Over Rower

Rest 6 min

12 min AMRAP:
30 DB Power Cleans (35/20)
6 Wall Climbs

Saturday 

Community Day
TBD