Monday

CONDITIONING
"Jon Z."
For time:
1000m Row
20 Ring Dips
40 Goblet Squats (53/35)
60 KB Snatch, alternating (53/35)
1000m Row
Rest 1 min
Max Effort Strict Pull-Ups

Tuesday 

STRENGTH
EMOM x 9 min:
1 Front Squat
3 Box Jumps
Rest

CONDITIONING
"Can't Even"
5 rounds for time:
3 Power Cleans (185/125)
7 Toes-to-Bar
9 Air Squats
*compare to 2/24/16

Wednesday 

SKILL
Double-Unders

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees

Thursday 

STRENGTH
5 sets:
Front Rack Hold (standing) x 1 min
Rest 2 min

CONDITIONING
"Dyad"
12 min AMRAP, partition reps as desired, split evenly between movements:
Deadlifts (same load as Front Rack)
Handstand Push-Ups

Friday 

CONDITIONING
"Elizabeth"
For time:
21-15-9
Cleans (135/95)
Ring Dips
*compare to 2/19/16, 10/23/15

Saturday 

 

TBD