011518-011918

Monday 011517

Barbell Gym

EMOM X 10

Min 1-3 : 5 Power Snatches

Min 4-7: 2 Power Snatch + 1 Squat Snatch

Min 7-10: 1 Squat Snatch

Conditioning

Open 14.1

AMRAP 10

30 Dubs

15 Power Snatches (75/55)

Tuesday011618

Gymnastics/Midline

AMRAP 10

For Quality Not Rounds

10 TTB

5 Negative Pull Ups

:20 L Sit

5 Strict Pull Ups

Conditioning

Teams of 2

AMRAP 20

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14)

*Partner 1 does 3,3,3 then partner 2 does 3,3,3

Partner 1 rests while partner 1 does 6,6,6 then partner 2 does 6,6,6

and so on...

Wednesday 011718

Conditioning

6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Strict Handstand Pushups

Thursday011818

Strength

Back Squat

3X3 @ 70%

5X1 @ 85%

1X5 @ 75%

Conditioning

Open 15.4

AMRAP 10

7 Muscle Ups

50 Wall Balls

100 Dubs

Friday 011918

Strength

Deadlift 3X3 @75-80%

Go off of last weeks heavy

Conditioning

AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing Burpees