Sunday

Want something to do???? Choose one of the following:

• Every 10 minutes run 1 mile as fast as you can and rest the remaining time. Repeat 3 times!

• 60 minute fast walk 
• 30 minute run walk. Run as fast as you can for 15 seconds walk fast for the remaining 45 seconds of every minute.
• Swim. 
•  Swim 500m 
• 2x 100m at about 70% effort
• 4x 50m at about 80% effort
• 6x 25m flat out 25m recovery stroke

Saturday

Conditioning:
21 Minute EMOM
Minute 1: Run 200m
Minute 2: 8 Thrusters
Minute 3: 10 Handstand push ups

M1: 15/20 and DB press
Rx: 30/45
M2: 30/45 and 8 strict handstand push ups

Friday

Team Day!!!

In teams of 3 complete the following for 19 minutes:
15 Cal row
12 Power snatch
9 Toes to bar

One person works and completes a whole round while the other 2 cheer them on.

Thursday

Strength: Back Squat
10, 8, 6, 4, 2, 2

Conditioning:
6 Minute AMRAP
32 Double unders
16 Burpee box jumps
8 Power cleans

M1: 25/35
Rx: 45/60
M2: 60/ 80

Extras:
3x5 Snatch pulls
3x3 Snatch balance
3x3 Snatch grip dead lifts pause at the knee

Wednesday

Skill: Split jerk

M2: 8x2 Split jerk off the rack for the first


Conditioning: With a running clock complete the following in each time allocated
0-4: Run 400m
4-6: Max burpees
6-10: Run 400m
10-12: Max push ups
12-16: Run 400m
16-18: Max wall walks
18-22: Run 400m