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120318-120718

December 3, 2018

 

Monday 120318

 

Conditioning

3 Rounds

800m Run

25/20 Cal Row

24 Box Jumps (24/20)

25:00 Time Cap

 

 

Tuesday 120418

 

Strength/Skill

5 OH Squats

5-5-5-5

 

Workout

EMOM X 14

7 OHS or Front Squats

7C2B Pull Ups

 

Wednesday 120518

 

EMOM X 8

Min 1 - 10 Pendlay Rows

Min 2 - 3 Strict Pull Ups

 

AMRAP 12 

12 Shuttle Runs

60 Double Unders

12 Ring Rows

 

Thursday120618

 

MetCon

4 Sets

AMRAP 4

3 Power Cleans (205/145)I(135/95)

6 T2B

9 Push Ups

 

Friday 120718

 

6 Sets 2:00 On 2:00 Off

6 Power Snatches (165/105)I(115/75)

4 Burpees Over Rower 

2 Power Snatches

ME Burpees Over Bar in remainder time

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