• 50 Russian KB Swings

Strength:

2 Sets:

• DB Bench Press x 15-20 AHAP

*Goal is increase load from last week

Skill:

2 Rds 4 Sets of Each Round:

• Double Unders
• Thruster
• Sit Ups
• Overhead Squat
• 1 Minute Rest

*Perform 4 Sets of tabata Double Unders, then 4 Sets of tabata Thrusters, and so on.  Once you finish the 4th set of burpees, rest 1 minute and then repeat.

• 10 Minutes Mobility

• 50 Russian KB Swings

Strength:

2 Sets:

• DB Bench Press x 15-20 AHAP

*Goal is increase load from last week

Skill:

2 Rds 4 Sets of Each Round:

• Double Unders
• Thruster 75/55
• Sit Ups
• Overhead Squat 75/55
• 1 Minute Rest

*Perform 4 Sets of tabata Double Unders, then 4 Sets of tabata Thrusters, and so on.  Once you finish the 4th set of burpees, rest 1 minute and then repeat.

• 50 Russian KB Swings

Strength:

A) 4 Sets: (Every 90 Seconds)

• Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk

*Each set is 3 total reps. 1 Push Press + 1 Push Jerk = 1 Rep

B) 2 Sets:

• Bradford Press x 8 (Over and Back = 1 Rep)

C) 2 Sets:

• DB Bench Press x 15-20
• Strict Chest to Bar Pull Up x 3 + Kipping Chest to Bar Pull Up x 5
• Overhead Yoke Carry x 50 ft. (AHAP)

Skill:

2 Rds 4 Sets of Each Movement Per Round:

• Double Unders
• Thruster 95/65
• Sit Ups
• Overhead Squat 95/65
• Rest 1 Minute

*Perform 4 Sets of tabata Double Unders, then 4 Sets of tabata Thrusters, and so on.  Once you finish the 4th set of burpees, rest 1 minute and then repeat.

• 10 Minutes Mobility