Monday
30 Minutes, As Many Rounds as Possible
10 Hang Power Clean 155/105
20 Burpee Box Jump Over
30 Wallballs 30/20#
Tuesday
Strength
8x Every 1:30
1 Hang Power Snatch + Power Snatch
Conditioning
5 Rounds, Partner I Go, You Go, Full Rounds
3 Power Snatch 155/105
18 Toes to Bar
10/8 Calorie Bike
Wednesday
Strength
Front Squat 5 x 5
same weight across sets, add from last week
Conditioning
5 Rounds
10 DB Front Rack Walking Lunge 50/35
10 DB Front Squats
Thursday
Strength
Strict Press 5 x 5
same weight across sets, add from last week
Conditioning
4 Rounds
300 Meter Row
20 Push-Ups
Friday
18 Minutes, As Many Rounds as Possible
400 Meter Run
21 Kettlebell Sumo Deadlift Hi-Pull R/G
:20 Suitcase March ea.
rest 2:00
18 Minutes, As Many Rounds as Possible
0.7 Mile Bike
21 Medball Squat Cleans 30/20
:20 Side Plank ea.
Saturday
Partner Ascending Triple ‘Diane’
27-45-63
Handstand Push-Up
Deadlift 225/155
Sunday
Strength
Strict Pull-Up 5 x 5
same weight across sets, add from last week
Conditioning
5 Rounds
21 Double Unders
15 Kettlebell Swing R/G
9 Sprawls