Monday

Weightlifting -15 min

1 Back Squat with tempo(3201) + 2 Regular Back Squat

5 Tall Box Jumps

60 Second Plank Hold ( with weight if possible)

-rest as necessary between sets-

Conditioning

3 RFT

Run 200m

20 Russian KBS 70/53

Row 200m

Tuesday

“Grettel”

10 RFT

3 Clean and Jerks 135/95

3 Burpee Over the Bar

Wednesday

Weightlifting-15 min  

1 Front Squats with tempo (320)+2 Regular Front Squat

10 Quad Fall Outs

rest as necessary between sets

Conditioning

4 RFT

10 Pull Ups/ Toes to Bar*

10 Box Jumps 24"/20"

10 Alterntaing DB Snatches 50/35

*alternate each round

Thursday

For Quality -20 min

5 Bench Press or Floor Press (climbing)

8-10 Low Ring Rows (tempo 2-3 seconds lowering from top)

5-7 Handstand Push Ups (box assisted/negatives/ strict/ kipping)

200ft Farmers Carry (pick weight)

Friday

With a partner

AMRAP 18

Row 500m(250 each)

30 OH Plated Lunge 45/25

30 KB Push Press 35s/25s