strength
every 2 min for 5 rounds
5 / 5 / 5 / 5 / 5 frontsquats
note: first set at 60 - 70% of your max (heavier than last week)
wod
every 2 min for 8 rounds
5 deadlifts
5 power cleans
10 barfacing burpees
pumping arms
4 rounds // 30 sec on : 30 sec off
hang muscle snatch
wod
30 min amrap
100 alternating lunges
100 butterfly sit ups
100 wallballs
note: every 2 min 10 incline benchpress on wallball (start at 0 min)
strength
every 2 min for 5 rounds
5 / 5 / 5 / 5 / 5 strict press
note: first set at 60 - 70% of your max (heavier than last week)
skill
handstand push ups
wod
15 min amrap
15 dual db box step overs
30/24 cal row
skill
double unders
weightlifting
every 30 sec for 40 rounds
2 hang power cleans
+ 1 push jerk
get a grip
tabata
deadlift hold in hook grip
