MONDAY
STRENGTH
Back Squat 7, 5, 3, 7
ACCESSORY
3 Rds
:60 Max Effort T2B
:30 ME Push Ups
:60 REST
METCON
4 min AMRAP
4x Box Jumps
8x Squat Snatch (95/75)
3 min REST
3 min AMRAP
6x C&J (95/75)
9x KBS (2/1.5)
WEDNESDAY
STRENGTH/SKILLS
Snatch High Pulls
3x3x 75%\
3x2x 85%
4x1x95%
METCON: FOR TIME
3 Rds
35x WBS
25x Abmat Situps
15x Burpees
THEN (immediately)
18-15-12
C2B
Ring Dips
FRIDAY
CONDITIONING
2K row for time
TABATA (:20 work/:10 rest, 8 rds of ea mvmt)
- Air Squats
- Seated DB Press (35/20)
- Air Squats
- DB Hang Clean (35/20)
- Air Squats
