FRIDAY 010716

Strength and Skill  Bench Press 2×10/2×8/2×6/2×3 *between sets Ring Row Hold   Conditioning AMRAP 20 8 Burpee/C2B 16 Box jumps 32 Double unders Cash out: 40-60 V-sit ups *Morning Classes Only due to Summer Throwdown in the evening  

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THURSDAY 300616

Strength and Skill Snatch Balance or OHS Build to a decent single with good form. Conditioning For time: 4 rounds 10 DB OHS (24-20/16-10) 20 DB Power Snatch 400m Run

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WEDNESDAY 290616

Strength and Skill Box Squats 5×5 5 working sets Conditioning EMOM 20 Odd – 5 strict pull ups/10 kipping Even – 12 Box jumps 30/24 *80″-120″ plank hold

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TUESDAY 280616

Strength and Skill Clean-Heavy Double + Clean pulls 2×3 (110%-120%) Conditioning AMRAP 16 2 Front Squats 70kg/50kg 4 Power Cleans 8 Deadlifts

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MONDAY 270616

Strength and Skill Superset: Ring press ups 12-12-12-12-12 Ring rows 8-8-8-8-8(2” hold)   Conditioning For time: 10-1 Hang Power Snatch (45/35) Bar Press Ups Squat Jumps Over Bar

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FRIDAY 240616

Strength and Skill Hang Clean 5×3 working sets at 80% of 1RM Conditioning EMOM 15 0′-5′ -10 GTOH 50/35kg 5′-10′ -10 T2B 10′-15′ -12 Box Jumps Cash out: 35-65 leg raises

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THURSDAY 230616

Strength and Skill Back squats + Box jumps Conditioning AMRAP 3 (3 Rounds) -30 wall balls -max burpees score is the number of burpees after the 3 rounds Cash out: 60-100 sit ups

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WEDNESDAY 220616

Strength and Skill Deadlifts 5-3-1 Conditioning For time: Choose one of the list: 10 Burpee+Mu/20 Burpee+C2B or PU/ 30 Down Up+Pull Ups

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TUESDAY 210616

Strength and Skill Weighted Press Ups 20-16-12-8-4 Superset with Kipping pull ups 15-15-15-15-15   Conditioning EMOM 6 Odd – 8 -12 One Arm KB or DB Thruster right arm (24/16) Even – 8 – 12 One Arm KB or DB Thruster left arm (24/16) Rest 2 Minutes EMOM 6′ 20 KB swings (24/16)

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