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Friday 8/18/17

Warm-up: 2 min run 2 min row Empty Barbell Warm-up for clean (see coach) Strength: Clean& Jerk 10 minutes to work up to 80% then EMOM for 6 minutes 1 Rep @80% Conditioning: 3 rds 10 Power Clean (135/95) 30 WallBalls

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Thursday 8/17/17

Warm-up: 30 Cal Row 30 air squat 30 Dbl Mtn Climber 10 Ring Row + Mobility + 5 min on Rope Climbing Technique Strength: 20 minutes 5 Sets 4 Front Squat @80% 5 Barbell Row (not supinated) Conditioning 4 rds 5 TTB 10 Push-up 15 Ball Slam 20 Sit-ups 25 Cal Row 30 Russian Twist

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Wednesday 8/16/17

Warm-up: 2 rds 10 Cal Row YTM (7 reps of each) 10 Bottom up KB press 10 Banded X walks + mobility Strength: 20 minutes 5 sets 4 Strict Press 4 DeadLift @80% 20 Minutes (not for speed) 1 heavy yoke carry 3 Bar Muscle Up (sub 6 CTB ) 5 HSPU 10 Cal AB Sprint

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