2017/07/10-15

Monday 

STRENGTH
Overhead Reverse Lunges (from rack)
10, 8, 6, 4, 2

CONDITIONING
For time:
800m Run
20 DB Snatches, alternating (55/35)
20 DB Makers, alternating (same load)

Tuesday 

SKILL
10 min to work on
Freestanding Handstand 

CONDITIONING
5 rounds for time:
9 Power Cleans (135/95)
9 Ring Push-Ups
30 Double-Unders 

Wednesday 

SKILL
Sandbag Turkish Get-Ups
x 3, 2, 1 /side 

CONDITIONING
For time:
100 Burpee Pull-Ups 

 Thursday 

STRENGTH
15 min to find
Max Load Complex:
Hang Squat Snatch + Overhead Squat 

CONDITIONING
3 rounds for time:
500m Row
12 Deadlifts (same load)
21 Box Jumps (24/20)

Friday

STRENGTH
4 sets:
Bench Press x 5 (@ 70%)
Ring Dips x 10
Rest 2-3 min between sets

CONDITIONING
10 min Ladder:
5-10-15-20-25...etc. 
KB Russian Swings (70/53)
Sit-Ups

Saturday 

TBD