FRIDAY 06.10.2016

STRENGTH
Shoulder Press 5×3

CONDITIONING
3 Rounds for time of:
30 Double-unders
4 Shoulder Press 115/85

rest 3 min

3 Rounds for time of:
30 Double-unders
8 Push Press 115/85

rest 3 min

3 Rounds for time of:
30 Double-unders
12 Push Jerks 115/85

THURSDAY 06.09.2016

STRENGTH
Front Squat – build to a heavy 3

CONDITIONING
In teams of two, alternate full rounds to complete 10 rounds each of:
250m Row
5 HSPU Strict

WEDNESDAY 06.08.2016

CONDITIONING
EMOM 30:

On the minute for minutes 1-10 do:
Odd: 10 Wall Ball
Even: 10 Hand Release Push-ups

On the minute for minutes 11-20 do:
Odd: 8 KB Swing 70/53
Even: 10 Box Jumps 24/20

On the minute for minutes 21-30 do:
Odd: 6 Power Snatch 115/85
Even: 8 Toes to Bar

TUESDAY 06.07.2016

STRENGTH
Back Squat 4×8

CONDITIONING
In teams of two, alternate full rounds to complete 5 rounds each of:
300m Row
8 Pull-ups
12 Burpees

MONDAY 06.06.2016

STRENGHT
Every 2 min for 8 rounds:
Power Clean + Hang Power Clean x2 + Jerk x2

CONDITIONING
3 Rounds for time:
40 Air Squats
20 Hang Power Cleans 115/85