2017/08/21-26

Monday

STRENGTH
Every 2 min x 6 sets:
Chest-to-Wall Handstand hold x :30
Rest :90

CONDITIONING
On a 9 min clock:
400m Run
AMRAP
6 Strict Pull-Ups
6 Overhead Squats (95/65)

Tuesday

STRENGTH/SKILL
Every 3 min x 5 sets:
GHD Sit-Ups x 10
Ab Wheel x 5
Parallette Shoot-Throughs x 5
Rest

CONDITIONING
3 rounds for time:
500m Row
21 Deadlifts (135/95)
12 Burpees Over Bar

Wednesday

STRENGTH
15 min to find 3 Rep Max
Hang Squat Snatch

CONDITIONING
For time:
42-30-18
KB Russian Swings (70/53)
21-15-9
Ring Dips

Thursday

CONDITIONING
"White"
5 rounds for time:
3 Rope Climbs
10 Toes-to-Bar
21 Overhead Walking Lunges (45/25)
400m Run

Friday

STRENGTH
20 min to find 1 Rep Max
Jerk

CONDITIONING
8 min AMRAP:
12 Medicine Ball Cleans (20/14)
Handstand Walk x 4 ft

Saturday

TBD