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Thursday

Power Clean 2,2,1,1,1

Helen

3 Rounds for Time

400 meter run

21 KBS 55/35#

12 Pullups

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Endurance: Meet at the box @ 6 am

6, 8, or 10 x Run around the building (Rest equal to Work)

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Friday

Skill Work: 15 Minutes to work on Muscle Up Progressions

 

Front Squat:  10-9-8-7-6-5-4-3-2-1 – with 5 Box Jumps done after each set 30/24”

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Saturday

Bruck

4 Rounds for Time

400 Meter Run

24 Back Squat 185/115#

24 Jerks 135/95#

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Sunday

Amnesty – Perform a workout you may have missed during the week or work on a skill.

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Monday

Back Extensions: 3x15

Skill Training: Gymnastics  session – work on kipping pull ups, butterfly or chest to bar

On the Minute (OTM) for 12 minutes

2 Squat Cleans @ 75% of 1RM