FRIDAY 011217

Strength and Skill 4 Rounds Not for time- Neutral Grip DB Bench Press, 8-10 Reps- rest 30, SA Overhead Lunge 12 Reps each sets- Rest 30, DB Hammer Curl, 8-10 reps each arm (one arm working at a time) – Rest 60 Conditioning AMRAP 9 Minutes- 9 Hang Power Snatches (35/25), 30 Double Unders  

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WEDNESDAY 291117

Strength and Skill Power Clean+2 Front Squat+1 Jerk, Build to a decent complex in 20 minutes.   Conditioning In two minutes complete 3-5 Power Clean and Jerks(70/50), In the next 2 minutes complete 200-300m row (Hard)- Repeat 2 more times (12 minutes in total)

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TUESDAY 281117

Strength and Skill Front Rack Split Squat, 8,8,6,6,6 (Each Leg), superset with 30-40 seconds L Sit (Hanging Knee Raise Hold)- 5 sets Conditioning AMRAP 12- 15 KB Swing (24/16), 10 Goblet Squat, 5 KB Push Press (Each arm)- Aim is not to put the KB down until each round is completed.

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THURSDAY 231117

Strength and Skill 4 Rounds Not For time- 8-10 Half Kneeling SA DB Press 8-10 Double DB/KB Bent Row 30-45 secs Ring Plank Hold   Conditioning AMRAP 6- 10 DB/KB Snatches (22.5, 17.5), 10 DB/KB Goblet Squats, 10 No Press Up Burpees, Rest 3- AMRAP 6, 5 Pull Ups, 10 Sit Ups, 16 Lunges

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