2017/08/07-12

Monday 

STRENGTH
Back Squat
3x5

CONDITIONING
"Fran"
For time:
21-15-9
Thrusters (95/65)
Pull-Ups 

Tuesday 

STRENGTH
4 sets: 
Strict Press x 8
Rest :60
KB Good Morning @3010 x 8 (at chest)
Rest :60

CONDITIONING
4 Rounds For Time:
50m Farmer's Carry (53/35 per side)
12 Shoulder to Overhead (115/75)
200m Run

Wednesday 

STRENGTH
4 sets: 
Front Rack Reverse Lunges x 8 steps
DB Upright Row x 8/side (1 sec pause at top)
Rest :60

CONDITIONING
For Time: 
21-15-9
KB Swings (53/35)
Box Jump (24/20) (alternate legs on step down) 

Thursday 

SKILL
4 sets:
Double-Unders x :60
Rest :60
Walk Walks x :60
Rest :60

CONDITIONING
For times:
Row 500m x 3
Rest as needed

Friday

STRENGTH I
15 min to find 1 Rep Max
Power Clean

STRENGTH II
EMOM x 10 min:
3 Power Cleans (@80%)

CONDITIONING
10 min AMRAP:
16 DB Snatch, alternating (50/35)
8 Ring Dips

Saturday 

TBD