This week will look a little different than usual, folks. We are going to back off the Metcons in order to spend most of our time on strength, skills and accessory work.

MONDAY

Hand Stand Walk work
*12 mins

Back Squat: 5, 3, 2, 2
*15 mins

Bent Over Row: 3x 8
*Super Set w/ ME Push Ups
*13 mins

6 min AMRAP
6x Hang Clean 95/65
20x DU (3:1 SU)

WEDNESDAY

Bergner Snatch Warm Up

Snatch
2x3 Snatch High Pull (75%)
2x2 Snatch High Pull (80%)
2x2 Snatch High Pull (85%)
2x1 Snatch High Pull (90%)
10 mins to 1 RM
* Rest :60 between sets

TABATA
High Box Jumps
V-Ups
Chest Down Leg Raises Using Bench or box
Deck Squats (1 leg to Rx+)
* 3 rounds at each station then rotate
* 20 sec work/ 10 sec work
* break into small groups as needed

FRIDAY

DB Chest Flys 3x10
* Super Set w/ ME Pull Up
* Back on bench/box
*12 mins

Front Rack Front Lunge 4x6 (L/R=1)
*12 mins

DB Push Press 3x8
*Super Set w/ ME Ring Dip
*12 mins

5 RFT
5x DB Front Squat
5x Burpees
* wt. is athlete's choice