MONDAY
SKILL WORK
Pre-workout: EMOM 8: 4 box step overs 4 box jump 4 box jump over
AMRAP 5:
1 squat clean (110/165 lb)
1 jerk
TUESDAY
SKILL WORK
Pre-workout:
8 sets:
:20 double-unders
– rest :10
5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run
WEDNESDAY
SKILL WORK
Pre-workout:
On a 10:00 Clock:
Build to a heavy power clean + front squat.
For time:
27-21-15
Back squats (165/110 lb)
Handstand push-ups
THURSDAY
3 rounds for time of:
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups
FRIDAY
For load:
Push press
7 sets x 3 reps
5 sets:
:30 hand release push-ups
:30 ring support hold
SATURDAY
5 rounds for time of:
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)
Post-workout:
Build up to a heavy 2-rep double overhand deadlift
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