SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Front Squat
4 x 8 @ 55, 60, 65, 70%
CONDITIONING:
“Grace”
30 Clean and Jerks @ 135/95#
TUESDAY
CONDITIONING:
10-9-8-…-1
Box Jumps @ 28”/24”
CTB Pull-Ups
Handstand Push-Ups
*25 min cutoff
*All Box Jumps are step-down
WEDNESDAY
STRENGTH:
12 min to find a 6RM Push Press
-then-
EMOM5
6 reps @75% of 6RM
-then-
15 min to find a 3RM Sumo Deadlift
THURSDAY
SKILL:
10 min instruction and practice on Pistols
CONDITIONING:
5 Rounds:
30 sec ME Pistols
30 sec rest
30 sec ME Ring Dips
30 sec rest
30 sec ME TTB
30 sec rest
FRIDAY
STRENGTH:
15 min to find a 1RM Snatch
CONDITIONING:Open workout 14.1
AMRAP 10
30 Double-Unders
15 Power Snatches @ 75/55#
SATURDAY
STRENGTH:
7 Rounds (not for time)
1 rack pull Deadlift
8 Ring Rows (feet elevated, w/weighted vest)
*Rack pull Deadlifts will start with bar at the knee. Work up to a heavy single. Use a Plyo Box to elevate feet for Ring Rows.