MONDAY

CONDITIONING
1 Mile for Time

STRENGTH (14 mins)
Back Squats 6,4,6,4, 1xME 50%

METCON (10 min Cap)
5 RFT
5x Pull Up
10x Push Up
15x Air Squats

WEDNESDAY

SKILLS
10 Mins Athletes Choice of:
Kipping Pull Up/Butterfly Pull Up/BMU/RMU

METCON
25 min AMRAP
400m Run
10x DL (155/115)
5x S2OH (155/115)
12x DB Snatch (55/35)
6x Single DB Front Squat (55)
14x KBS (1.5/1)
7x KB Box Step Ups ((1.5/1, 24/20 )Front Rack/1 KB)

FRIDAY

SKILL/STRENGTH (16 mins)
Snatch
2x3x65%
2x2x75%
2x1x85%
THEN
6 mins to 1 RM

METCON
12 mins
HSPU
Hang Clean (115/85)
V-Up
*1,1,1/2,2,2/3,3,3/4,4,4/....
*Go as high as you can in the ladder in 12 mins