Strength/Skill

EXTENDED WARM-UP

Build Quickly to Heaviest Workout Weight for 2 Sets of 3 Singles


Workout

2 SETS

20 Power Clean (95/65)

15 Burpee

15 Power Clean (135/95)

15 Burpee

10 Power Clean (155/105)

15 Burpee


-Rest 5:00 b/t Sets-

Capacity Work

2 SETS

20 DB Power Clean 

15 Burpee

15 DB Power Clean 

15 Burpee

10 DB Power Clean 

15 Burpee


-Rest 5:00 b/t Sets-

BEACH BODY ABS FINISHER

3 SETS

10 Barbell Rollouts

20 Hollow Rocks


-Rest as Needed b/t Sets-

 

Homework

 CONDITIONING

4 Sets  (75%-80%)

8:00 Run


-Rest 4:00-


STRENGTH/GYMNASTICS

1. 2 - 3 Rounds

2/2 TGU

5/5 Single Arm Ring Rows

3 As High as Possible Box Jumps


2. E3MOM x 15 MINUTES

3 Split Jerks


3. AMRAP x 9

3-6-9-12-etc...

Muscle - ups

Strict Def HSPU


-Rest 5:00-


AMRAP x 9

12 Toes to Bar

12 sHSPU

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