FRIDAY 04.29.2016

STRENGTH Every 90 sec for 7 rounds: Hang Squat Snatch x1 + OHS x2 CONDITIONING AMRAP 20: 100m Run 1 Round of Cindy 100m Run 2 Rounds of Cindy 100m Run 3 Rounds of Cindy …

THURSDAY 04.28.2016

STRENGTH EMOM 12: Jerk x2 CONDITIONING AMRAP 10: 15 Box Jump 24/20 12 Shoulder to Overhead 115/75 9 Toes to Bar

WEDNESDAY 04.27.2016

STRENGTH Every 4 min for 4 rounds: A1. Front Rack Step-ups 3-5 reps/leg A2. DB Bent Over Row 4-6 reps CONDITIONING AMRAP 4: 5 CTB Pull-ups 5 Thrusters 95/65 rest 4 min x2

TUESDAY 04.26.2016

STRENGTH Every 4 min for 4 rounds: A1. DB RDL 8-12 reps each leg A2. DB Bench Press 8-12 reps CONDITIONING 6 Sets: 12 Hand Release Push-ups 30 Double Unders 50 sec Side Bridge L 50 sec Side Bridge R rest 2 min

MONDAY 04.25.2016

STRENGTH EMOM 10: Power Clean x1 + Push Press x3 CONDITIONING 5 Rounds for time: 10 KB Swings 70/53 15 Box Jumps 24/20 10 Ring Dips