Tuesday

Olympic Lifting:
5x3 Clean and Jerk
3x5 Clean pulls

Conditioning: 14 minute EMOM (Every minute in the minute)
Even minutes: 8 Pull ups
Odd minutes: 12 Wall balls

M2:
Even: 10 Chest to bar
Odd: 15 Wall balls

Monday

Strength: Pull up cycle

Group 1: 4x6 Banded 1x max effort banded
Group 2: 4x6 and 1x max effort
Group 3: 4x6 Add weight 1x max at body weight

Conditioning:
4 minute AMRAP
40 Cal Row then
Max rounds of Cindy*
Rest 4 minutes and repeat 3 rounds

*Cindy is
5 Pull ups
10 Push ups
15 Air squats

Extras:
50m Hand stand walk. (Break up as needed) or,
6x6 Strict HSPU or,
6x6 Kipping HSPU

Sunday

Strength:
4x8 Deadlift


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


"DT"
Five rounds for time of:
Dead lift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

M1: 25/35
Rx: 40/50
M2: 70

Saturday

Saturday:
Strength: 6x6 Bent over row

Conditioning: This workout is light weight and meant to be done quickly.
4 minute AMRAP
15 Snatch
Row 200m
Rest 4 minutes

4 minute AMRAP
30 Air squats
30 Deadlifts
Rest 4 minutes

4 minute AMRAP
10 Chest to bar
10 Thrusters

M1: 15/20
Rx: 25/30
M2: 35/40

Friday

Olympic lifting:
3x3 Power snatch
3x3 Snatch pulls
3x3 Over head squat

Conditioning:
In teams of 3
Run 800m together with a kettle bell 24/32 swap the KB when ever you need to then:
2 Rounds for time
45 Burpees
45 Toes to bar
Every member must complete their share before the next member starts. Then:
Run 400m together with kettle bell swap when ever.

Extras: (If you are wanting to improve you pull ups this is important)
M1: 5x5 Negative off a box pull ups
Rx: 50 Pull ups in as few a sets as possible (10 minutes time cap)